What Is a High Pull in Weightlifting and Why You Should Try It

[rockzavin]

A high pull is a quick Olympic weightlifting move in which you extend your hips, knees, and ankles to pull a barbell from the floor to your chest. You'll be able to produce a lot more power, do better in sports, and improve your vertical jump and quickness. High pulls are less difficult than power cleans because you don't have to catch the bar. They are still very effective, though.

If you do this practice once or twice a week, it will change your explosive strength in ways you never thought possible.

The Mechanics of the Perfect High Pull​

A great high pull has three important parts such as the setup, the explosive extension, and the upper-body pull. Start by putting the dumbbell over your midfoot and your feet hip-width apart. Hold the bar with a clean grip just outside your knees. Keep your back straight and your core tight.

In the second part, you drive through your heels quickly while extending your hips, knees, and ankles all at the same time. The power for a good high pull method comes from this triple extension.

Finally, as the bar gets speed, shrug your shoulders and pull with your upper back to bring the bar up to your chest. During this pulling phase, your elbows should stay high and wide. It is the typical high elbow position that helps work the traps and build upper-body strength.

Advantages for Building Strength and Improving Athletic Performance​

The high pull directly improves power output, which is important for athletic success, because it trains explosive triple extension. If you do this move right, you'll teach your body how to quickly produce force through your hips, knees, and ankles. It is a basic skill that you can use when you jump, sprint, or change directions in sports.

Because it can increase the rate of force growth, the high pull is very useful for athletes in all sports. As you build your power, you'll notice that your first step is faster, your vertical jump is higher, and you can move faster.

This exercise is very useful because it teaches your body to coordinate several muscle groups at the same time while they are under load. It is more like how your body works when you play sports than when you just do strength exercises. It means better performance on the field, where power is most important.

Key Differences Between High Pulls and Power Cleans​

There are some big differences between high pulls and power cleans, but both are good for building powerful power. In high pulls, you quickly lift the barbell to chest or shoulder height and then drop it back to the ground without picking it up. For power cleans, you need to catch the bar in a front rack position after the pull, though.

High pulls are easier to do and don't require as much technical skill as power cleans because they focus on the pulling process. Since you don't have to worry about the catch phase, you can use bigger weights for high pulls. When this happens, the muscles in the back of the body can handle more stress.

Power cleans help you get better at Olympic lifts because they require more stability in your core, shoulders, and wrists.

Programming High Pulls in Your Training Routine​

Now that you know how high pulls and power cleans are different, let's look at how to use them in your workout routine. To program high pulls, you need to place them in your routine carefully. Usually, this is best done early in your session, when you're fresh and can create the most power.

Do three to five sets of three to five reps at 70 to eighty-five percent of your clean max to get stronger. For explosive power, do 4 to 6 sets of 2 to 3 reps at 60 to 75% of your max. Take a full break between sets. Start with lighter weights until you're good at the method.

Step by step, you should increase the weight you're lifting (5–10 pounds) only after you've learnt the right form at the current weight. Do high pulls once or twice a week, and give your body 48 hours to heal between sets.

Common Mistakes to Avoid and How to Fix Them​

Even though the high pull works, it's still hard for many lifters to do correctly because they keep making the same mistakes. Most people make the mistake of starting the pull with their arms instead of their legs and hips. It makes your posterior chain muscles much less active.

Another mistake is to hurry through the first pull from the floor, which leads to bad positioning throughout the movement. Watch out for shrugging too soon before fully extending your hips. It stops your lower body from transferring power to your upper body.

Also, a lot of lifters don't keep their spines neutral, which puts them at risk of harm and limits their ability to make force. Focus on acting correctly by putting the leg drive first, the hips extend second, and the arms pull last. It will help you get the most power and use all of your muscles.

Frequently Asked Questions​

Can high pulls lead to shoulder impingement?​

Yes, if you don't do them right, high pulls can cause shoulder pain. This risk will go down if you keep good form, use the right amount of weight, and keep your shoulders from rising too high during the movement.

Are high pulls safe for people who have back problems?​

If you have back problems, high pulls are usually not a good idea. You'll need to know the right way to do it, lose weight, and maybe even get medical clearance. Think about less stressful options that won't put as much stress on your back.

How much weight should you use for high pulls compared to your 1RM?​

For high pulls, you should use 60 to 70% of your clean 1RM. With this weight, you can keep your form correct while still getting enough power. If you go too heavy, explosive performance will suffer.

Can high pulls help you get better at Olympic weightlifting?​

Yes, high pulls do help you get better at the powerful triple extension and correct bar path that are necessary for Olympic weightlifting. They will help you get stronger and better at pulling without making you get into the complicated catch position that full Olympic lifts do.