How To Get ALL The Benefits of the Olympic Lifts With NONE of the Drawbacks
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- Опубліковано 31 лип 2024
- #EnkiriEliteFitness #HighPull
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In performance training circles the Olympic lifts are viewed as the ultimate controversial paradox. They are coveted and revered for their ability to enhance power, improve rate of force development, and crank up nervous system activation to incredible new heights - all of which are a huge boon for athleticism and performance enhancement. Yet simultaneously, they are often viewed as overly technical to the point of being damn near useless and also considered by many to be unnecessarily dangerous to perform for anyone but highly trained Olympic weightlifters.
The irony here is almost painful. But the fact of the matter is, context is an incredibly important aspect when considering any training method and the performance of the full Olympic lifts is no different. They ARE highly technical and take years upon years of consistent, frequent, and focused effort under the eyes of a watchful and knowledgeable weightlifting coach to truly master. They CAN be dangerous when performed with poor technique or using poor training protocols. And when they are performed at levels well below someone's ultimate potential, as would generally be the case with anyone who doesn't have at least several years of experience practicing them, they likely won't be able to create a sufficient training stimulus to drive any kind of meaningful performance adaptation in any sort of intermediate or advanced level athlete.
Enter the snatch grip high pull! In today's video I explain how the high pull allows you to derive pretty much ALL the benefits of the Olympic lifts, with NONE of the aforementioned drawbacks. I hope this video you helps you to understand the nuance of the Olympic lifts vs. some of their simplified variations a little bit better and how all of that fits into the context of performance training as opposed to. training for the actual sport of Olympic weightlifting.
Please remember to hit the like button before you leave, subscribe to my channel if you haven't already, and leave me some love in the comments as well. Happy high pulling guys!
The original article published on my website
www.enkirielitefitness.com/ar...
TIMESTAMPS
0:00 Introduction
1:16 Olympic Lifts: The Ultimate Paradox
4:22 Modified O-Lifts: A Better Way
6:50 Modified O-Lifts: Benefit #1
7:46 Modified O-Lifts: Benefit #2
8:59 Modified O-Lifts: Benefit #3
9:48 Enter the snatch grip high pull!
10:20 High Pull: Unique Benefit #1
12:12 High Pull: Unique Benefit #2
14:10 High Pull: Unique Benefit #3
17:32 High Pull: Unique Benefit #4
19:29 How high should you pull?
21:08 Closing Thoughts
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This video turned into a PROJECT guys! But I'm really happy with the final product here. There is more actionable training information jam packed into this single video than most "fitness" UA-camrs manage to put out in a whole year. If you enjoyed it or you just plain found the information helpful then please remember to smash the like button before you go and leave me some love in the comments as well! Gotta get them algo gainzzz too.
What are your thoughts on the kettlebell swing, jerk and clean by comparison to what you discussed in this video?
Hey Sir, do you put it with LB day? Does it hinder UB training during the week somehow? I want to start but confused how to program it, doing currently your model: LB/UB/Runs/Off/Off/LB/UB/Off
The cool thing about high pulls is there's a few different ways you can do them. My personal favorite way, based on my form, is incorrectly.
😂
Basado
🤟
They had us in the first half, not gonna lie.
Lol
One of my favorite yoinking movements of all time.
Nothing finer than a good yoink.
hey geoffrey is the exercise in this video a rowing movement or hip hinge
Everyone loves a good yoink.
@@inigoxd it's a yoink. (explosive hinge)
It's a yoink without the doink
I not only appreciate the information that you provide, I also appreciate the positive energy and enthusiasm you bring. You even do this when you are critiquing someone.
Great vid Alec you’ve made a very compelling case and convinced me to start cleaning standing up rather than from the floor for more focus on power generation rather than technicality.
Amazing video, absolutely love these oly lift variations!
SGHP is really a fun exercise.
I don’t typically watch long videos. But i enjoyed every minute of this video... Great work.
I love ur videos so much man big money >:). Ur training modality has had a huge impact on me. As a wrestler and a musician who loves going crazy on stage and at shows, the idea of being a hybrid athlete is perfect for me. I think I’m gonna start using ur free hybrid athlete program soon as I’ve been plateaued on my lifts for a minute. Bless up! :)
I love doing the high pull, its a great exercise I first saw from Zach Talender. It's really great to see others talk about it
Been running your Intermediate program for a while. I switched the Power clean with the snatch grip high pull, and the gains have been amazing so far!
The olympic lifts and variations of have been a big part of my highland games training for the last 16 years. Great video.
I’m currently rebuilding my Squat and you’re showing off super fun and awesome looking exercises!! It’s like witnessing Christmas without being able to open presents. : (
Was really cool to see some old Ekiri clips. The garage has really progressed along with your training
So did his hair.
Just found your channel via the Dr. Mike front squats video. Great video and some fun “meathead” common sense meat & potato lifting knowledge.
Your enthusiasm is contagious. I’m 53 and have been doing portions of Olympic lifts for years since I was 17.
A year ago I purchased some bumpers to experiment safely even further at my home gym. Never anything from the floor, just the more bang for buck stuff. They’re so much fun! I protect my back and knees and at my age, I try to avoid injury at all costs due to recovery times post 50 years old.
Always wanted to be trained properly to do a full lift correctly, but that time might be passed. Honestly, that time would be better spent in flexibility training or DDP yoga at my age for longevity purposes.
Nothing like the build you get from OL. It’s undeniable. Instant subscriber and looking forward to watching your other videos over the next few days
glad you are enjoying the content so far man! and I agree, as you get older you'll see more bang for your buck using these truncated olympic movements to stay sharp and explosive, and then supplementing that with gentler mobility and flexibility training to stay supple. I would also recommend some form of movement based training as well! I personally enjoy brisk, lightly loaded incline walking for cardio, coupled with a whole of max effort sprinting and jumping! now if you aren't acclimated to the latter you would have take great great care before jumping into it, but sprinting is hard to beat as an all around modality!
you chose the right title you put on the community post
Been looking to implement some of these actually. Just in time
Let me know if you have any questions about the execution!
@@EnkiriElite thanks bro I def will
I paid a weightlifting coach to teach me the Snatch and Clean. While it doesn't do anything for me as far as bodybuilding goes, it makes me really look forward to leg day. Besides, if I ever take up a jumping sport again I'll have all of the power I need!
You know I never really thought too much about this but it actually looks pretty cool, and more power would be amazing. I'm thinking this would definitely help with my squats and deadlifts.
Comment for the algo comment for our boy providing nothing but facts and a solid info.
Thanks for the support brother. Much appreciated.
PE ES (performance enhancing exercise selection) instead of PED’s (performance enhancing drugs)
This video is great, I'm glad you outlined the points on risk/reward with these lifts.
I see youth strength coaches having team sport athletes doing full cleans and snatches at 12-13 years old and I cringe.
Not only is it a poor time investment for technique development but I feel like these kids are going to have chronic injuries in their early 20s.
The high pull seems to have a WAY better risk reward profile for anyone who's training for a sport other than Olympic Weightlifting.
This is perfect
I thought this just countrd as a failed power clean. I dont seem to be able to get the skill down.
But knowing this I can be confident in it being worthwhile
I really think that Rippetoe should consider using the snatch grip high pull in place of the power clean in his NLP. It really fits better for what he is trying to do.
You can't really be a generalist, and train people in olympic lifts very well anyway.
Zack Telander just did a video last night roasting Rippetoe for his ignorance on Olympic lifts. He is already too minimalist of a programmer to take anybody anywhere special with olympic lifts. He of all people should watch this video, and consider this.
Great explanation. Thank you!
Benefits: less shoulder joint stress, more pull to pull than catch, more safe volume, more aggressive pull by avoiding catching under bar.
Height: nipple line.
Solid content again Alec.
Do you think you can make a video on Powell raises and weighted external rotations? Don't see a lot of videos on direct rotator cuff and shoulder stabilizer training
yo this video is great! thanks for the quality info my friend
Hope it helps ya bro.
@@EnkiriElite already has man, tried them yesterday and my traps are as sore they've never been lol
Newbie here - Been snatching for 5 months. You are correnct about this taking years to master. Finally loading the bar but it took awhile to get the body, muscles, and joints the mobility to perform it properly. Very challenging but i freaking love it. Great video w nuggets of information! Saving it. Well done.
I perform olympic lifts because they are fun. Enough reason for me :)
Actually started practicing the Snatch Grip High Pull. I've just heard good things about the movement, how it's good for strength and explosiveness and that it also supposedly helps build some massive and powerful-looking traps. So this will be an interesting watch.
I hope it convinces you to give it an earnest try!
@@EnkiriElite It definitely did. Going to progress with it and see where it takes me. Thanks for the awesome content ^^
@@td601 Any update?
@@WorldsBestCommunisthis traps ate his head
I do clean grip high pulls up to a set of 3 before switching to conventional DL. Makes my initial deads feel like butter, is an easy, efficient way to train them without too much effort and gives me a good idea of my strength for the day going into the heavier dl.
I used to power clean prior to deadlifting all the time. A great way to supercharge the nervous system!
Hell yeah! You rock!
Thanks bro 🙏🙏🙏
Hey, great video. I'm nowhere near as strong or experienced as you in weight training, but some years ago I did happen to come across a very good olympic weightlifting coach, and just wanted to make a couple observations that I think could help you (and hope this doesn't come across as pedantic or rude). When doing hang snatches you are pressing the bar back into your hips and using your hips to push it forward and upwards, but besides being inefficient (because you should only focus on pulling the bar upwards) it can also make the exercise harder as you now need to counter that forward momentum of the bar (which can result in the bar ending up in front or behind the point where you would want to receive it at the end of the lift). Instead, what you should be wanting to do is let the bar slide a bit down and only focus on extending your body upwards. Another point, if you stop the video just before you start pulling, in most reps you will notice you have a tendency to slightly bend the elbows as you lower a bit your chest preparing for the pull, this creates a leak in power as you lose the tension between your torso and the bar in the beginning of the pull. For the whole movement up until after you finished the pull and the weight is moving upwards, your elbows should be completely straight. I know I'm just some random commenter, but you can check your videos, read my comment and look at some slow-motion snatches of olympic weightlifters (even if you are not performing the whole movement, the mechanics should be the same) and decide if what I'm saying makes sense, good luck
Nice,been looking forward to this one. Am actually doing SGHP in tomorrow's workout.
I hope the info is helpful for your training bro.
@@EnkiriElite Thanks for all the guidance brother.
Actually i am in the process of overhead squating as warmup prior to my squats to get more shoulder stability hopefully and sometime rid me of the pain that low bar caused me on the elbows (I'm at the end of phase 1 and things are looking good). I will be looking at the high pull since I do not think it will actually annoy my elbows :). Your channel.is lovely alec
Alec is refreshingly humble
Thanks man!
There's something to be said about the eccentric part of the lift for sports performance. Receiving and coming out stable is going to aid in tackles and take downs. That's why you start early with teaching the lift so when kids become young adults they already have the form. Both of my kids can snatch 7 & 10, just not crazy weight.
THIS IS PRICELESS INFO.
I hope it helps ya man.
Maybe u should make a short video about how to execute it correctly
Geoffrey Verity Schofield directed me to your video. Thanks!
Alec could you make how to videos on the power clean? I’d like to learn but I feel most videos online aren’t good tools.
Quality video! I noticed these added mass to my entire shoulder girdle after only a month and they are so fun to do. I also enjoy heaving hang power cleans for sets of 5.
I would like to see you and Dane over at Garage Strength have this discussion. He is all Oly lift. And, he uses lifts for athletes in all sports. Dane is focused greatly on dynamic trunk control as learned from Oly lifts. Also, he values force absorption developed by
Oly lifts as a benefit for pure athleticism. I see K Grizzly does high pulls and even some massive power snatches. If he can do it why not me?
Does anyone get a weird quiver in the wrists at the bottom of the negative of these, a quiver that feels so horrible that it makes you want to drop the bar?
1:48
I thought you were training with Lasha ahahaha
Excellent video, Alec!
Actually Lasha was probably stil relatively lean in the year that clip was recorded haha
@@landerhendrickx3522 that video is from 2011!
Enkiri Elite Fitness I came across a Lasha progression compilation and he was still putting on size gradually at that point if I remember it correctly. Born in 1993, he was 18 back then so it is not weird that he didn’t achieve his final (160kg) form at that point already.
What are your thoughts on clean high pulls vs snatch high pulls?
After 4 weeks i finally got the form down. Might dip my toes in the water w power snatches or power cleans to go along w it
You need to do a separate video on performing Olympic lifts. My brain was too foggy after today's deadlift session to understand everything with that limited section on performance technique. Maybe I'm just dumb.
Are hang clean pulls sufficient enough? I don't like the snatch grip.
I routinely do power cleans. Just love doing them over and over. Tried doing high pulls, but just felt awkward. This is the most depth I have ever seen anyone talking about high pulls get. Will give them another go. P.s- Your channel is criminally underrated!
I personally find clean grip high pulls to be incredibly awkward. But snatch grip just feels right man! Plus you get bonus additional upper back engagement from the wide grip.
@@EnkiriElite I just did a bunch of them. And my traps are toast! And you are right, the snatch grip makes all the difference. Keep up the good work brother.
@@Leo-ng6bo Ha,ha, it's crazy how much they fry the traps!Even at a very low weight.I'm used to relatively heavy shrugs but i tried SGHP and felt it in the traps at just 30kg!I think it's the eccentric part of the movement.
Hey Alec I have a question about being a hybrid athlete, if you can only get away from homeostasis by adding a new kind of stimulus to the body that it’s not used to, and at the same time you are literally training everything to get your fitness up without much specificity, how do you avoid running in to Plateaus? Do you cycle trough what you want to get better at by increasing specificity in those grounds or do you have another way?
Hey bro just new to your channel, awesome stuff! have really been looking to take my sprint speed to the next level (have my own gym in the house like yourself) what exercises do you reckon I do? Plyos? I have sleds and prowlers etc too, taking this seriously, have you got any programmes for it specifically or any you’d recommend?
Thanks very much,
Colin
I feel like shoulder mobility is a limiting factor for me getting to nipple height when using the snatch grip… is this a common issue?
commenting for that love ofc
what do you think about doing them from a dead stop aka from blocks. This should target the CNS even more because it's pure concentric RFD.
How many sets should I do? And reps
i agree with everything you said
olympic lifts scare away novice-intermediate lifters because of the technique and time required to learn them
this allows people to get some of the explosive benefits of the olympic lifts without the safety concerns
i'm going to add snatch-grip high pulls
also love the point about lifting with violent intentions ... it will make you explosive af
I remember a few years ago when the Thib bought out his Tnation article regarding the snatch grip high pull being the best trap builder.
I had girly traps at the time. No I have big traps for a 90kg guy.
Is this safe for your shoulders?
Incredible video!
I am interested in knowing your thoughts about gymnastic style training and unqiue benefits to them.
Or at the very least, calisthenic style training and the straight limb elements borrowed from gymnastics, in addition to other bodyweight disciplines that demonstrate bodyweight mastery (breakdancing, parkour, etc etc).
Enkiri looks like a kiwi.
Also I think I will start implementing the high pull along with the power clean.
Bout to try this for the first time today. I also want to try the BTN jerk but too scared to try just yet lmao. The high pull seems like it’s easy enough plus I just care about the athletic benefits anyway
High pull is nice and simple. Just explode maximally and then pull those elbows up high and tall. Good luck man!
I dont know if the high pull truly captures all of the benefits of the oly lifts. While it seems to take all the power output ones, there is a large benefit for an athlete to be able to dispose of and catch high forces while being very technically proficient in their movements. No athlete is just hitting without getting hit, or putting out large amounts of force without also having to do something productive with said force. The high pull seems like a very good general move to do throughout the year, however I believe athletes would get a lot of benefit from periodically doing the full oly lifts, even if it takes time (not that you said they shouldnt)
Algo gainz
The torch will be passed from Nick Nilsson to Alec.... calling it now
Great video , what r your thoughts about the trap bar high pull
How do u do it w a trap bar?
you pretty much have the same recommendation as Zack Telander regarding the use of Oly for strength and conditioning. In Zack's case, he recommends the Power Snatch in general even from the floor.
Great video Alec! Lu Xiaojun will be proud LOL
Hey Alec, what about the Push press? Would it be a good second option for training power production?
Great question, i too, would be interested in that answer.I've always done strict OHP, trying to start push pressing but it definitely requires more technique than i first thought.I'm actually still stronger in the strict press...:)
Lol what’s the reps and sets. is it 5x5 ?
Why do you say rate of force development and not just power
As a grip n rip style Deadlifter, it seems these should have good carryover to the Deadlift?
I wouldn't bank on it, it's too far removed from the specific needs of being a good deadlifter.
But it will make you jacked and explosive. Goals worth chasing in Their own rights.
❤️
Great content...Again...I do the SGHP in the 4 - 8 rep range as part of a full body routine 3x week. I use it without straps for power, traps, & grip development. Would you count a set of SGHP as about 1/2 a set towards medial and rear deltoid hypertrophy?
Yes, I believe those muscles, especially the rear delts, are quite active during a proper high pull with a large degree of upper body engagement to finish the pull. Throw in some ohp, rear delt flyes, and lu raises and you'll be all set!
@@EnkiriElite Thank you. I do all of those too except I do the Lu with dumbells.
Starting at age 2 :D with my half Chinese half Russian weightlifting coach. I wonder what Zach Telander would have to say about this video :). I used the rack jerk + hang power snatch + power clean combination in my programming in 2019 before breaking a national record so I’m a bit biased towards saying it is a good method to use partial variations :)
I think he is pragmatic enough to not be a "purist " and would probably agree with the premise i have presented here.
Enkiri Elite Fitness if you were going for comedic effect when you emphasized how much technical training and what coaching level is required for the snatch and cleans he might agree yeah. But he uses it (snatch and power cleans) to coach swimmers, MMA fighters and field sport athletes already after under one year of coaching. I assume he doesn’t regard himself as a coach at the level of the best coaches in Russia, China or one of the former Sovjet Union countries (Bulgaria, Kazachstan, Romania…)
People who don't compete spend years mastering olympic lifting because it's fun
Instead of jerking, I just push press separately. I think this could be a better overhead alternative for the average person.
Push press is my favorite overhead exercise!
I got the movement pretty fast. It’s just more so putting in the time for progressive overload.
That's good! I've seen it go both ways. For some people it clicks right away and they can get a lot out of it. But other people can't seem to figure out how to transfer the oomph into the bar at first and it takes a while for it to really click for them.
I love snatch
high pulls are the best trapezius exercise in the world
Way more enjoyable than shrugs to me.
Fuck I wish I would’ve found this video earlier. Been trying to do power cleans for awhile now but literally been trying from the floor and going into full squat. I don’t have a coach so it’s been an absolute bitch to try and get good at
4:25 Is that your coach?
i mostly agree but i think you are overemphasing how long it takes to be able to start getting benefits out of the full olympic lifts,
I hired a coach for a few sessions and now practice them on my own, i dont hit crazy weight but i definately get power and coordination benefits from the training even though the weights are nothing compared to my other lifts.
Just curious, did you end up making a video on intent in lifting?
Not yet, but its still on my list 😅😂
@@EnkiriElite I would find it interesting. Lately I've been training with a few friends. We had been working out one day a week and changed to two because they're getting a lot out of it. This left me with training alone one day a week. I haven't yet built up the ability to lift in a group rotation with the same focus I have when I'm alone.
Never tried em
Speed boxsq? 10x2 50%+25%chain
Algorhythm high pulls
Thanks brahh
Can you explain elbow angle in the front rack position? I see different angles depending on whether it's a power clean vs strict front squat vs a jerk or ohp.
For ohp arms should be perpendicular to the bar to allow you to drive the bar off the shoulders using the delts.
For jerk and push press the arms should be 45 degree relative to the floor to allow you to keep a stable front rack but also transition the weight onto the arms during the receiving portion.
For front squat the arms should be parallel with the floor to keep the weight as stable as possible during heavy lifts.
Algo
I thought you were natty Alec??!? So you’ve been on PET’s the whole time??!?
(Performance Enhancing Training) haha
21:40
amazing video
Hope it helps ya man!
@@EnkiriElitehad to come back to this video
Yo dude do you think Joel is actually a troll ?
Serious question: I could do a calisthenics version of this by having a snatch grip on monkey bars and yanking myself up right?
It would be a completely different movement with little to none of the same benefits. That's just a wide grip pull up done explosively.
You wouldn’t be using your legs, ankles, or hips to extend against and transfer force into an external load making the move completely different
@@R3FL3XSN1P3R You're right. But what if it was done in an inverted position like the top of a skin the cat?
@@aidanezgur2364 What if you added kipping for a more explosive and athletic movement that actually starts with the lower body?
@@ashraffaridharis5570 If you don’t have access to the necessary equipment you could try doing a sandbag toss or something of that nature
Did anyone see the dog sht form the fake Mercenary was doing on the high pull ? Was friggin embarrassingly bad ...but I'm a serious strength coach and competetive strength athuleet who never competes you guise
A bit awkward to call the lifts “olympic” now 😆
The Lifting Formerly Known As Olympic
@@richardhunter9779 the former yugoslav republic of weightlifting
Richard Hunter hahaha like Prince
Wait did they actually finally give it the boot??
O.o Que?
Vegan gainz got cancelled 🤣🤣🤣👏👏
What drawbacks? Lol
debate vegan gains