THE SNATCH GRIP HIGH PULL
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- Опубликовано: 4 сен 2024
- The snatch grip high pull gives you rapid changes when it comes to building that power look: big traps, thick upper body. The reason why it works so well is because you are moving heavy weight explosively, plus a high force absorption from the traps on the eccentric. There are also variations to the movement. Listen know to learn more about them.
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This guy sounds intense.
Like an Irish mobster
@@iyerzzzzz How do you get an Irish mobster out of a French-Canadian coach
Ok wet noodle
I Met him at a seminar. Super nice guy
This guy ! Brah you need to understand who this fella is
only just started lifting with mediocre traps, tried many shrugs but this…this i can feel doms
in my traps every single
time !! 👌👌
I love how this shows his level of excitement towards the movement
My man, i can only 100% agree. I was mainly calisthenics athlete where the muscles that you talk about in this video are not trained enough (upper traps and middle delts especially). I started doing this exercise and after a month i was really surprised about the results not only strength but hypertrophy wise.
Holy shit, he's not bullshitting when he says you'll look different in 2 workouts. First time working up to a max triple yesterday and today I already look thicker from the side 😮
yeah dude, it's been the same for me , like wtf?! :D my theory is that because the majority of our androgen receptors (male) reside in the upper back, traps and shoulders, any kind of explosive pulling in this direction will develop these body parts in an accelerated ratecompared to other body parts or our female counterparts. Like an evolutionary thing... pulling heavy shit - especially explosive - unlocks deep rooted parts of our dna... do i sound smart or crazy lol
@@jaeggerhead Sounds like complete bro science but man doesn't it make sense
@@nonachyourbusiness1164 indeed. I believe it's simply the explosive part. Most training in the gym usually doesn't have that when you look at average Bodybuilding bloke
@@jaeggerhead I definitely feel traps happened easily back in the days too and shoulders pretty nice nowadays when restarting, chest too vs not working out I guess. But I kinda assume what you guys are seeing is just lifting vs not lifting effects. Like how if you don't workout for a few days you look worse than if you have just done so, hence seeing difference straight away but maybe not if you didn't do it for a week.
Epic exercise.
I did these regularly through the late 90s early 2000s and they definitely build that powerful thick look.
I started them again this morning, just with a 10kg a side.. Will concentrate on form and correct muscle activation before starting to add weight to the bar - already my traps and upper back are feeling that "worked" feeling..
could I ask how many reps you did these? and whtehr you used hip contact or strictly your upper body?
@@pegleggreg3627 try something like 5x5 with medium heavy weight (if you deadlift 400-500 use something like 185lb) and start the bar from hip crease to sternum level with a little bit of bending at the hip. youll experience soreness in your traps that you never did before
Being a grip n rip style Deadlifter, I’m guessing these high pulls wil have good carry over as an accessory exercise?
@@pegleggreg3627 use Hip contact to get that explosiveness.
Sir, this is not a "capsule" it IS a lifetime lesson, a eye-opener, Thanks for sharing you're a real coach.
I've been doing this for the past few weeks and I can definitely and confidently confirm that this does in fact offer immediate results to the trap development as well as improving posture.
Not my favourite exercise in my routine but it has by far has the quickest, most visible effect on me. If you're bouncing back from a break from lifting and need motivation fast, please try these!
That's exactly where I'm at now. Had to stop lifting because of an injury. Now back in the game and doing these snatch high pulls again!
He isnt lying this movement blew my traps up. Havent had an injury off it and it also massively improved my posture. I stand up straight for a week after this.
Greg Nuckols agrees with this as top-tier exercise
Greg Nucklehead couldn't carry CT's jockstrap!!
Who gives a fuck about that wannabe moose knuckle
This exercise called as elbows high pull used by the Chinese weightlifting team, but it has to be controlled, bar not tucking forward, like a snatch pull to improve your snatch
Did a ton of these when i was training for judo. Defo gives u a beastly upper body.
This is how you teach., Right to the damn point!!!!!
because of you it is my favourite explosive movement. You are the man Thibs.
Great video. I did these for the second time last week and i can see the changes today.
Boom! Traps. Lats. Great video
I came here because I read that article but it didn't come with a video. This is good shit!
This exercise is the real deal
This is dead on. Great exercise. Better advice.
I'm getting on this tonight👍
Any change in a year?
CT,
Will you please elaborate on the loading parameters, frequency per week to incorporate into current training plan, what are the variations, and should these be performed prior to the workout or at the conclusion....sets, rep scheme best for building, and any other pertinent advice is all very much appreciated! I will be ready to start doing these next week when I start my next ~training block~
Peace and Love
For hypertrophy I prefer the high pull from the hang. Sets of 4-6 reps. 2-3 lighter sets to get the timing down, 2 moderate sets and 3 true work sets. You can do it 2-3 times a week and I prefer to do it at the beginning of a workout since it is also great to activate the CNS
Appreciate the reply!
@@THIBARMY
Hey dude, awesome movement. I feel more comfortable with a more narrow grip. You know far more than I do. Is there a reason to not do a more narrow grip. Thank you for sharing your knowledge.
Well explained Sir, Thank You.
did u see changes in ur traps?
Proper grip was my big question. Thank you!
BOOM TRAPS
Thank you
Tip - If you're like me and over-compensated with arms, lower the weight and just work the hip, trap part. Then, once you get the "feel", then you can do the full movement and eventually increase the weight.
Thibs sounds like a preacher, our Gains Preacher
He’s not lying at all.
This video helped me so much. Thank you!
For sure I did saw changes from the first session
Try 5 sets of this complex with some snatches snatches.......1 set=high pull from floor(x1)+ hang-power snatch(x2).+ then 3-4 of these....no resting or letting go of the bar...you will be gassed and wont have the strength for a bunch of junk volume accessories. Very efficient.
I tried them, getting massive DOMs after first few sessions. Now i'm wondering what other muscles are best trained explosively?
Find out in the bedroom with the wife
The Willy.
Ips.
Traps.
Boom!
And also just looking badass 😂 my guy
Excellent!
Great video! I'm adding these into my routine.
Fantastic video thank you.
Excellent explanation!
Even doing it in my head exploded my traps a ton.
lol
You are just beyond words to describe how amazing you are
Best coach
This is bane's sane twin brother.
Changed his brain 🧠
I think it's safe to say that this movement isn't for people with long arms. I tried setting the bar to my hip crease and regardless of a hip hinge, my arms have to be bent at the elbow in order to achieve this position.
How do you calculate the max from existing lifts?
I thought I was watching Vin Diesel in the beginning!
I have no fn clue where to plug this in my program or sub it in for but damn sure its going in for the fuck of it. Need to master it
Wish I found this 2 years ago 🤦♂️
He sounds like a combo between gsp and the goalie from slapshot
Is there any impingement risk, or is that negated by proper technique? And at the top, do you pull *back* with your arms, or *up*?
Christian's technique looks different (and safer) than this Oly lifter: ruclips.net/video/Jt5AVyXURSQ/видео.html. The Oly lifter looks like he's lifting with his elbows high and shoulders internally rotated, which everyone says is dangerous.
@THIBARMY I have these before heavy trap bar deadlifts.
Is this a good order or should it be changed? (Flipped? Superset?)
That's not an ordinary info. Can I do high pull as a hinge exercise in whole body sessions?
these made me a father. recommended
The movement is quite similar to an upright row. Is there the same danger for getting shoulder problems? Or do I overcome this because of the hip ?
I had slight shoulder pain with the upright row and zero pain with high pulls. I think it's because the high pulls is more of a 'backward' pull, whereas the upright row is an 'upward' pull, with the bar further away from the body.
@@wendell3610 you are right. The high row is with an external rotation of the shoulder therefore: no pain or risk. But you have to do the exercise very properly. If the weight is to high you won't be able to do it right. But what he shows looks more like a kind of upright row.
Start light, lift explosively, and master the strength skill....you will know when to go heavier, you will feel it! The REP will feel effortless when done correctly!
Relatively effortless that is....especially compared to an upright row
No the bar doesnt pass your sternam. Reducing any impingement risk.
@thibarmy I notice you coming up onto your toes is this somthing to keep in mind also?
Yes, he says that in another video. This is a compound lift, you want to use everything to help.
@TheEnd Yes
@@gracefool Your 100% wrong on that. The reason you are going on your toes is to train your body to understand triple extension for the actual full snatch lift or clean and jerk...
@@ojpimpson3343 how does that contradict what I said?
@@gracefool Bc going up on the toes has absolutely nothing to do with it being a compound lift and (using everything to help). You can do that same movement without the toes and you would get the same effect. Using the toes is getting your body mind connection for triple extension for the next movement and foot position of the lift which is the bar going overhead and the foot stance going a bit wider for the catch.
What about can it be a replacement for lateral raises to build medial delts?
not really it’s more of a middle and top traps plus rear dealt, medial delt do not help when moving heavy weights and this is a exercise to use heavy weights.
@@olivierrobert9496 thanks mate!!!
do Lu Raises instead
How much delt activation do you get from this, specifically rear and middle delt?
You definately work the rear delt with this, as it loves to work together with the traps in pulling movements like these. The middle I'm not so sure about. Mechanically yes they could be worked like this, but I never really feel them workig or getting sore when doing this excercise.
You'll definitely feel the side and rear delts with this. But I think it's safe to say not really a crazy pump with them, but moreso a pretty intense stretch. But you'll definitely feel it in the traps and upper back, as well as glutes and hamstrings!
In sum, it's a good delt builder, but incredible traps and power builder.
Update on this : I've been using high pulls for about 6 weeks, started with snatch grip but moved to a slightly narrower grip, and I have to say my delts have never been so wide and full! My traps have grown too, and this really hammers my hamstrings... Just wanted to update in case anyone is considering this movement pattern - I train full body 4x per week, twice heavy and twice light/pump chasing. On heavy days I do this movement followed by strict press from pins with chains or bands. The combo has been incredible for delt/trap growth even while cutting 10lbs.
@@liamhuse6597 Hey Liam comment says its 2 months old. Any further progress report maybe? :)
@@Kinta02 yeah now I'm a monster and mother's hide their children when I walk through town :) haha. The gains have bee n consistent, I'm up to 2x bodyweight pulls now and over 1x press for 5 reps for he first time in my life. My workout has changed slightly but I'm still doing the pulls and pin presses every other workouts.
Why Not from Pocket Position?
Does any know how many reps,sets and the time a should rest between sets?I believe this a Olympic exercise.So maybe a 3x3 approach.But that wouldent build mass.
Do them right and it will
But I do them 5x5
What rep range....5 sets of 2; 3 sets of 5.....what is a good rep range?
Both
Technic is too difficult for me. But exercise very good.
I would argue that it's easy enough to learn without coaching. To the week-end warrior type who doesn't have anyone to teach power snatches or power cleans, it's a terrific exercise.
Abil, quit being a pussy and whining all day...get up off your ass and learn something for a change!
Will heavy kettlebell snatch have similar benefits?
The snatch itself is great but 1) highly technical and 2) "heavy" doesn't really apply, the heaviest kettlebell I found in my gym was around 45kg, and that is a single piece.
Vin Diesel sounding like GSP but with better English than both of them - that's Christian Thibadeau for you and no he ain't all about the family either LOL
Can this replace rows? If I just do high pulls and deadlifts do I need to do chins or horizontal rows as well? Or will I get imbalances
I am no expert, but I give credit to Rippetoe for using the power clean over rows in his programms. This is something Bill Starr, his mentor, was a firm believer also.
Still, it is still valuable to add pullups / chinups in a program, but rows in my opinion are not as such a crucial exercise. They aren''t bad either but if you are looking for a staple movement for your programs, power clean or power snatches are great.
I would DEFINITELY still do pull ups or chins.
Personal experience would tell me you should still do some sort of row variation. Now it all depends on your recovery ability.
If you think your body can handle a heavier, more demanding row variation, whether it be T bar rows, barbell rows, etc, then go ahead but dont go overboard on sets and reps. If not I would still reccomend a few sets (even 2 sets of rest paused) of incline dumbbell rows, inverted rows, deadstop dumbbell rows, or meadows rows.
These are less demanding but will make sure you get no imbalances.
I would never abandon chins or pullups, those should be bread and butter. Deadlifts, pullups, snatch grip high pulls, and a row variation (that you can rotate exercises too) and you'll be good.
Form/technique in rows suffer when weights get heavy. Still these don't allow as much loading as possible on deadlift, high pulls, etc.
Deadlifts, high pulls, pull/chin up maintain good form to great degree even under heavy loads & fatigue.
These three completely cover entire back and rows are not needed as such.
Thank you Vin Diesel.
Vin Diesel's bigger brother!!!😂
sets and reps recommend for hypertrophy?
I personally do 4 sets of 8-10 or 6-8 when I go heavy. I'm no trainer myself
Dude use the rep scheme CT recommends the most for size/growth ...7-5-3 wave technique with 3 sets maximum! You can find info on T-Nation about this!
@@bigben0777 Just read about it.. " 7/5/3 This is the most powerful high-threshold hypertrophy scheme you can use. It will lead to the greatest hypertrophy of the fast-twitch fibers and will also give you decent strength gains. Because of the higher volume, only 2 waves are to be done. If your main goal is size, this is your set/rep scheme."
But i dont get it. what exactly is a wave? a set?
Yo Cesar, I like your style bro...the wave just means you repeat the order of prescribed sets (3) in the same rep format (7 On first/5 On second/3 On third) for a total of 2-3 waves per muscle grouping. {9 total sets max} You also ramp the weight each subsequent (wave set) by 10-20 lbs. If I remember correctly it's 20 seconds rest in between the 7/5/3 scheme. He also mentioned warm up sets of 3-5 reps ramping up to close to your first working set --the wave--- if your loading parameters are accurate the 3rd wave, if you can complete it will leave that muscle grouping primed and spent! Try doing farmers walks w heavy DB'S for 30 secs 3 sets w 1 min of rest once you complete the first wave grouping...then move on the Next muscle group!
Where can the move be included? How many sets and reps?
5x5 pretty heavy on back days, or maybe 3x20 with light weight if your only goal is hypertrophy.
and who doesn't want to look 'bad ass'?!!
I want to incorporate this into my powerlifting porgram (5/3/1). Any suggestions on number of sets and reps?
work up to a new heaviest top set of 4+ reps. Something like 60%, 80%, then top set, and nothing after that.
Why so few comments???
No views.
He must be wearing his girl friends sweatshirt. Good Video. thanks
GSP on even more steroids
I shovelled 25 truck loads of dirt, and put on 5 inches on to my chest without going near a gym...dont know if this guy could shovel 25 truck loads of dirt...
When I was younger I worked in a concrete factory and was loading trucks full of cement plates. My personal record was carrying and loading 11 plates that were 45lbs each (in one trip, pilled on one another and supported by my lifting belt). I also worked as a mover. I'm pretty sure I could manage.
the movement your associated with is taking steroids
HAHAHAHAHA hilarious man.
Warning: This exercise destroyed both my shoulders. I can clean and/or press perfectly fine - but the internal rotation on the lift like this will destroy your rotator cuff if you weren’t born with the bone structure to allow some upright rowing. Be careful about your mobility restrictions before you load this movement up.
The upright row is a different movement which uses an elbow flexion to muscle the weight up.
The snatch pull uses triple extension technique as said in the "capsule" and the bar path is different, more upfront the body.
Fred DMI muscle contraction is not what causes impingement tho. Elevation of the shoulder while internally rotated is what causes it. Doing that motion without weight is still causing an impingement. My holding the bar in that position, IF you do not have the genetically blessed acromial space for it, will damage your tendons. The muscular vs momentum path of how it gets there is not the root problem. Further, the bar path of a proper high pull is usually taught as being as close to body as possible. In fact many who use the exercise use it specifically to train that bar path in their Olympic lifting.
Are you sure you had good thoracic extension and lower trap tension? My shoulders impinge easily too just never on this movement
DPhotis sounds like you gotta work on upper body mobility my guy.
@@patrickwithee7625 yup he's blaming the excercise instead of himself
This is not working your back
wow, that's a dumb comment.
This exercise called as elbows high pull used by the Chinese weightlifting team, but it has to be controlled, bar not tucking forward, like a snatch pull to improve your snatch
This exercise called as elbows high pull used by the Chinese weightlifting team, but it has to be controlled, bar not tucking forward, like a snatch pull to improve your snatch