Destroy the Opposition: Programming for Powerlifting by Jamie Lewis

Author:Jamie Lewis [Lewis, Jamie]
Language: eng
Format: epub
Published: 2019-04-13T06:00:00+00:00

Stiff-Leg High Pull. I love these and do them every so often, although I think I started doing them based on a misunderstanding of an exercise description in an article I can no longer find. In any event, these definitely seem to transfer into a shitload of explosiveness off the floor, and they didn't hurt my knee when my patello-femoral tendonitis was acting like a bastard. As such, I hammered the fuck out of these for a while, to seemingly good effect. Like the aforementioned exercises, I used the same stance and grip width as my deadlift, then with more legs more or less straight pulled the bar as violently as I could, as high as I could. My goal here was to increase my break speed off the ground, in addition to strengthen my upper back to compensate for the end of my deadlift, when my shoulders round and my legs are nearly locked out.

Recommended rep range: 1-3.

Form tips: This is not an Olympic lift. There are not two pulls— there is but one. The point here is to generate as much force ripping the bar off the ground as possible so that it goes as high as possible. You’re not racking it, and you’re not catching it in a snatch, so the only position about which you need to worry is the start. The key is to get the bar as close to your shins as humanly possible. Again, I use the same stance and grip width as I use in the regular deadlift.

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