One of our main lifts on Strength Saturday’s is either a squat or a pull. The main focus: legs.
A favorite of mine for a variation of pulls is picture above. Our athlete Jes is standing on plates about 3″. The height of the plates will vary depending on the height of the athlete but play around with what works best for them.
Mobility will dictate the start position too. Check out my mobility blog on how to get a better start position.
The purpose behind this variation of the pull is to force leg drive. Points of performance we look for are:
- Chest up
- Tension in the back
- Shoulders slightly internally rotated
- Knuckles facing the ground (hook grip…)
- Hips DOWN. This is the biggest part, we want the hips down to enforce leg drive throughout the lifting of the bar. If the hips are high, it turns into a deadlift, we want a PULL.
- Tension in quads
- Eyes forward
The biggest thing we look at is hips down. The start should be very much like a squat. When lifting towards the knees, the athlete should be driving the knees back and out, get them out of the way. This knee motion will keep the hips forward and therefore the chest up, just like an air/back/front squat.The first pull is just like coming out of the hole in a squat.
If an athlete is starting their snatch or clean with their hips higher than desired, try this lift and see how it can help them.
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Reminder, you can train through an injury. There is no need to stop coming to the gym. We, as coaches, can find something for you to do.
“Give all of these exercises a shot and feel the benefits of stronger and more stable shoulders.” – Coach Mike
“As far as nutrition goes for weightlifting, it doesn’t have to be different than the one we would prescribe for any CrossFitter: meats, veggies, nuts and seeds, some fruit, little starch, no sugar. ” – Coach Mike
CrossFit had always peaked my interest, but I kept thinking that I wasn’t strong enough.
Because my parents were always overweight, I just assumed that was the way I should accept I would turn out because I had poor genes.
“Ideally, with this equipment we are using it once we get close to a competition or scheduled max out in order for us to get used to that gear and what it does to our body. We are trying to peak at the right time with our strength and have all aspects dialed in. ” -Coach Mike
I have tried many fun fitness activities over the years (after I finally got the motivation to get off the couch and cigarettes!)
“Better mobility in the squat and overhead position leads to safer and improved technique; and improved technique leads to heavier lifts.” -Coach Mike
I’ve trained for couple of half marathons, run, and I’d hit my goal. Post-race, I’d lose the spunk and go back to living my life.