Position shoulders over bar with back arched tightly. Stand with your feet positioned under the barbell. But the high pulls are little different then they way you describe. What i was wondering was since I’m not training for any weightlifting completions could i get away with doing clean pulls for explosive lifting instead of power/squat cleans? Differently, while performing a hang clean, you need to pull the weight off the floor before lifting it. With travel, conferences, and vacations, that has been difficult to do. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. It’s designed to help you learn to propel the barbell upward through force produced in your hips and legs. If general power production is your goal, do the high pulls or hang cleans. I can teach 1000 beginners to perform a perfect clean with 80% of their max (which I guessed) in 3 minutes. Step 3: Squat down and grip the bar with an overhand grip slightly wider than shoulder-width apart. At the time, my athletes were using high pulls and Jim had his reservations. Weight Unit. The added time teaching the catch, in some cases, can inhibit the athlete's ability to achieve full extension. The clean pull on the other hand should have two distinct speeds: slow in the 1 st pull, and fast in the 2 nd pull. Specifically, when teaching the athlete to catch in the "power position", the catch often becomes an afterthought. EXERCISE 2: Clean Pull. A video posted by Mike Dewar (@mikejdewar) on Sep 25, 2016 at 11:44am PDT Snatch high pulls … View Profile View Forum Posts Member Join Date Nov 2010 Posts 124. From the starting position (wherever that is) to standing up with weight on your shoulders; there is a clean completion of a lift. I'm telling you, my delts and traps have always been my best body parts, but snatch-grip high pulls have given them a totally different look. The exercises vary slightly in technique and offer different training benefits. Gender ♂ Male ♀ Female. Neither the deadlift nor the power clean have inherent qualities that make one exercise better than the other. Considering program design, the clean high pull can be used to enhance either muscular power or muscular power/endurance. The exercises vary slightly in technique and offer different training benefits. There are 4 phases to the squat clean: the deadlift, the shrug, the drop, and the finish. Drop to the lowest point of your squat and then quickly stand up. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. Gender ♂ Male ♀ Female. The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. I was wondering, though: would cleans and high pulls develop the lats/back like rows and deadlifts would? I can't clean for shit. 4. High pull Vs. Hang/Power Clean. The benefits of the catch position may outweigh the risks. If athleticism and explosiveness are what you want, then clean pulls are better. And nothing will build boulder traps like high pulls! Grip the bar with your hands just wider than your shoulders, with your arms straight and your shoulders over the top of the bar. Step 1: Setup The bodyweight of women entering clean high pull lifts on Strength Level is on average less heavy than those entering hang power clean lifts. We used to teach a re-set of the feet (I dare not say foot-stomp). You either can teach a clean to anyone of your've never seen a good clean in this country. Undoubtedly, you've practiced the deadlift. You will bring your elbows forward, and then the bar stays on your shoulder girdle at the finish in the movement. Neither the deadlift nor the power clean have inherent qualities that make one exercise better than the other. Tracking bar speeds and power out of the clean high pull with the Power Lift laser, I found that top power outputs were occurring at 75-82.5% with speeds of 2.39m/s-1.59m/s, and I programmed each individual based on their max speed or power where applicable. There was another thread where people were yelling at each other and I didn't want to pose this question in there. It goes … If you look at Madcow's 5x5, if you want to incorporate Olympic Lifts, you sub Power Cleans in for Barbell Rows, and High Pulls for deadlifts. Stand and hold the barbell with your hands set to just outside the width of your shoulders. He was the S&C for Nebraska … Fortunately, I knew just the guy to write it for us: my buddy Wil Fleming. An easy way to adjust intensity without changing weight for an exercise like the high-pull. We talked about the benefits of cleans as opposed to high-pulls, swings or other alternatives. Gender ♂ Male ♀ Female. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. And a clean pull is where you pull the bar about as high as you would if you were pulling for a powerclean. Shrug your shoulders and continue to pull the bar upward with your arms. Mobility Work and Static Stretching. The clean pull, while similar looking, is a very different exercise than the conventional barbell/powerlifting deadlift. The high pull hits your mid-back, rhomboids, and rear delts. The clean high pull, like the other weightlifting movements, is a very safe exercise once correct technique has been learned. The difference is the starting position of the lift. The average hang power clean entered by men on Strength Level is less heavy than the average clean high pull. There is rarely the notion of "he sort-of got it." Much like the other weightlifting movements, the clean high pull is a very safe exercise once correct technique has been established. Kilograms (kg) Pounds (lb) Overall comparison. Show Printable Version; 02-28-2011, 10:02 AM #11. The daily number of clean high pull lifts entered on Strength Level is less than the daily number of power clean lifts. I would need 2 years just to get one athlete to perform a decent clean with 50% of their max. Jump to page: Results 1 to 10 of 28 Thread: High Pull vs Power Clean. To insinuate that a 30 year strength coach veteran, hell, one of the guys who has made such … Jump to page: Results 21 to 28 of 28 Thread: High Pull vs Power Clean. One discussion Jim and I got into was about the using high pulls as opposed to cleans. Hang cleans, power cleans and clean pulls are explosive, Olympic-type exercises that build power in your hips and legs. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The average clean high pull entered by women on Strength Level is heavier than the average hang power clean. Hang Clean. Because racking / catching the bar is a *skill*, then these movements can be done … So if your athlete is just using power cleans to improve performance in her sport, then focus on power cleans from the hang and high-hang, with loads of 70-80%. Athletes and advanced lifters often incorporate all three into their training regimens. So if your athlete is just using power cleans to improve performance in her sport, then focus on power cleans from the hang and high-hang, with loads of 70-80%. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. One crucial mistake (and probably the most common) is the athlete pulling their chest down to meet the bar. Unfortunately, the power clean is one of the few exercises where the load must be heavy enough to correctly execute it; a pull too high means the bar crashes the shoulders on the catch. Whichever exercise you perform, complete three reps for three to five sets. The hang clean requires you to begin with the barbell at the front of your thighs. The bodyweight of men entering hang power clean lifts on Strength Level is on average heavier than those entering clean high pull lifts. Wil did a tremendous job writing up the International Youth Conditioning Association Olympic Lifting Course, and he shares some of his knowledge along these lines with us below. As a bonus, the high pull will hit the whole posterior chain: hamstrings, glutes, and lower back. Check out the video above featuring strength coach Mike Anderson to learn how to perform it. This is the benefit the Power Clean has over the Clean Pull or High Pull, where the Clean Pull or High Pull only work on the force production, the Power Clean and its’ derivative work on force production and force absorption. Performing a clean form the floor, blocks, or from the hang all have one thing in common; the catch. If you have any other thoughts about using one or the other, let me know. Perfect to fit into a push/pull/legs split on the pull day. If we think about the entire lift, the 1st pull makes up a small portion of it. August 3, 2015. Discussion in 'Strength & Conditioning Discussion' started by blackshirt1977, Dec 28, 2006. blackshirt1977 White Belt. If an athlete does both the hang power clean and the power clean from the floor, the excessive arm pull will adversely affect technique in the power clean from the floor. A high power-production is possible with this movement because it permits heavy loads and high bar-velocities. This was performed by taking a bungee cord and hooking it up in the power rack. Key to performing a power clean is the triple extension aspect of it - the "high pull". Asking yourself "why" is the most beneficial aspect of looking at other training philosophies. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. 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At this exercise, click on the rise, there are a lot of coaches are split into... In either extreme or the other, let me know intensity without changing weight for an exercise the... Can reduce that grey area the longer bar path what the methodology, most of these coaches validity... Is your goal, do the high pull is where most technique discrepancies happen can hazy! Explosive, Olympic-type exercises that build power in your hips and knees at the finish all Rights Reserved inherent. ) is how high the bar is pulled high-pulls, swings or other alternatives position... And the power clean at SportsRec, we strive to deliver accurate and up-to-date information, no guarantee that... Enabled in your browser to utilize the functionality of this website until they ca hit!