Results matching “bodybuilder”

How To Do The Clean Pull - SttB Articles

Aligned
Aligned.
The clean pull is a variation of the Olympic lift. It starts out identically, but doesn't have the same finish. With the clean pull, you don't take it overhead like you do with the clean and jerk or snatch exercises. Instead, the lift finishes around your mid section or chest area. It looks like a deadlift playing in fast forward.

Why Include the Clean Pull In Your Program?

Aside from being a fun lift, there are a few other reasons you will want to include this lift in your workout.

If you are looking to develop maximal power, I don't think you can find a weighted exercise to beat the clean pull. It is fast, fun, explosive, and works all the major muscles that help you jump higher and be more explosive. Training your explosive strength also trains your muscles to more readily activate the higher-threshold motor units. If you want to lift heavy, you are going to need them.

This one exercise can dramatically improve your power output giving you a greater ability to exert force at higher speeds. It teaches you to be explosive, working on the powerful triple extension of the hips, knees, and ankles.

This increased power is invaluable to every athlete, providing the explosiveness necessary to gain that important half step on the competition.

Athletes and non athletes alike will also benefit from:


  • increased balance

  • speed development

  • increased coordination

  • improved flexibility

  • improved concentration and coordination

There is also the benefit of added muscle mass. The clean pull works every muscle in your posterior chain adding a great deal of upper body thickness, especially through the upper back and shoulders. This is perfect for both bodybuilders and athletes.

And of course there is the issue of safety. This is an extremely safe lift. There isn't an eccentric component, but because of the incredibly fast bar speed, you can't handle the same load as a deadlift or squat. Never will you have to strain to finish the lift like you would with the squat, bench, or deadlift. All in all, the clean pull has an extremely low injury rate.

How to Do It

Just like with every other exercise, there are going to be some differences and variations with technique. But what I have outlined here is a great starting place. Follow the instructions below and you'll have a solid foundation to build upon, plus you'll have a safe and effective workout.

Set Up

This may be the most important part of the lift because without a good starting position it's extremely difficult to adjust during the lift to get a good rep. Without the proper setup, you are doomed before the bar leaves the floor.

The setup for the clean pull is a lot like a deadlift, but with a few subtle variations. Let's get started. Since there's no better starting point than the ground, we'll start with the feet and work our way up.

Feet

Your feet will be flat on the floor about shoulder width apart, in the same position they would be if you were about to do a vertical jump. Your weight is evenly distributed throughout the entire foot.

With the bar resting against your shins, firmly grasp the bar with an overhand grip just outside your shins. When standing and still holding the bar, your hands will be on the outside of your thighs, just missing them.

Grip

There are two grips that you can use...


  1. regular clean grip

  2. wide or snatch grip

The 2 grips are very similar. The only real difference is how far apart your hands are.

The snatch grip is the wider of the two. Because it is so much wider, it requires more flexibility and will reduce the amount of weight you can lift. For simplicity, let's stick with the regular clean grip. It's the more common of the two. After you master the clean grip, the snatch grip will be an easy transition.

Straps are something to avoid at all costs, so adopting a hook grip will become essential if you want to move big weight. You might as well get started now while the load is light. It's going to be uncomfortable at first, so get use to it with light loads. Taping your thumb will help somewhat, and is totally acceptable.

To do a hook grip, you are going to take an overhand grip. First, you're going to wrap your thumb tightly around the bar. Then you will grip the bar and your thumb with the rest of your hand. Depending on the size of your hand and your comfort level, you may only get one finger around your thumb, but shoot for getting your first 2 fingers around your thumb, your trigger, and middle fingers.

Now that you have a firm grip on the bar, rotate your elbows outwards so they are in line with the bar. Picture your elbows pointing out towards the weights at the end of the bar.

Torso Position

The set up for the clean pull is a lot like the deadlift. The major difference is in your shoulder position. In the deadlift, your shoulders are either directly over the bar or slightly behind it. In the clean pull, your shoulders are in front of the bar. There are different schools of thought on this approach, the Chinese go with the frog stance so their shoulders aren't as far over the bar. I don't recommend this for anyone but the competitive Olympic lifter. Instead, you will want your shoulders to be well in front of the bar. Make sure to keep a flat back and your chest up.

Before you pull, take a deep breath. Make sure your shoulder blades are pulled back and your chest is nice and high. You are set, ready to begin the first phase of the pull.

For as long as I can remember, I loved how the body functioned to keep us alive and read books in reference to this subject. I become self educated at a early age on how my body works. Therefore I became proficient in basic anatomy and physiology, biology, life sciences and also zoology. Then when I entered high school I became interested in how bodybuilders and weight lifters enhanced their physiques.
I started reading all the old physique magazines and focused on the life of the Austrian Oak, Arnold Schwarzenegger and the fellow bodybuilders that he competed against. His friend and fellow rival on stage, Franco Columbu became my role model. I am a natural ectomorph, small boned and short which was similar to Franco's measurements when he start weight training and bodybuilding.

I started lifting weights at the high school gym on a old Universal multi-station machine with my high school buddy. We also exercised in his attic with a plastic weight set with a basic weight bench.that you buy at the local department store. Unknowingly we were working out almost everyday of the week for 2-3 hours. Can you believe that?

I continued weight training with my buddy until I graduated and went to the Marines where I "sowed my royal oats", meaning I decided to start acting wild and careless - not focusing too much on weight training. My day consisted of my 8-5 job as a Motor Vehicle Operator (2.5ton military trucks) for carrying cargo and military personnel when training in the field.

Hello everyone, since this is my first article for Straight to the Bar, I'd like to introduce myself. My name is Maik Wiedenbach, I am a NY based personal trainer (or as I like to call it, physique architect), nutritionist and author of "101 Fitness Myths.

I've been a professional athlete for 10 years before switching to coaching and my motto is "Anyone can be in great shape". My articles, drawn from my extensive research and practical experience attempt to cut through the fog and clutter in the fitness world.

Over the next couple weeks, I will be posting a series of articles regarding nutrition, training and the fitness mind set as such. I am extremely thrilled to be part of the Straight to the Bar community.

So lets dive in, the first topic is genetics. People often complain about theirs, admire others and blame their DNA for everything bad in the world. But how important is your genetic make up really?

I don't have the genetics

I hear this a lot - both in the gym and casual conversation. Genetics are a favorite scapegoat for athletic shortcomings. We blame genetics for our failure to build muscle or lose body fat. But how much do genetics really influence your success in the gym?

The answer is less than you would like to believe. While everyone has inherited a certain blueprint, which includes having good and not-so-good muscle groups, certain hormonal levels, and fat storage tendencies, it is also true that ANYONE can get in amazing shape.

You are trying to build the best body for you, not to emulate someone else.

Think of your body as a plant. Given the right conditions, a plant will grow and blossom. If it doesn't, that means something is wrong-- a parasite, not enough light, or too much water, perhaps. The same applies to your body: There is always an explanation for why you're not progressing.

Success in training has three pillars: training, recovery, and nutrition. Most people at best get two out of three right.
Most of us don't have the potential of Arnold Schwarzenegger, but that doesn't mean we cannot achieve our own goals. By way of example, look at the guy next to Arnold: Frank Zane.

Frank Zane
Frank Zane.
He had narrow clavicles, a long torso, sixteen-inch arms, and weighed 190 pounds at a height of 5'10". In short, he had one of the worst possible genetic make-ups for a pro bodybuilder.

Yet, he won Mr. Olympia three times, beating Arnold!

How did he do it? He stuck to his diet, trained with unmatched intensity, and did not take no for an answer. He realized that he couldn't compete with Arnold on the basis of mass; so he created the most symmetrical physique, which many people still consider as close to perfect as a human can get.

Frank Zane's story is inspiring. Your first step is to honestly assess yourself, your schedule, and your training experience, and devise the plan that's right for you.

Monday, 17 Jan 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the 'Like' button beneath each post). Cheers.


Video : Sandbag Squatting Variations

Whether you build your own sandbags or buy something like the Ultimate Sandbag, here are a few great ways to put it to use. Sandbag Squatting Variations.




Twitterchat 101 - Auxiliary Olympic Lifts for Core Strength

Kat 'The Mighty Kat' Ricker
Kat 'The Mighty Kat' Ricker.
If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Jan 19, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.


Al Kavadlo
Al Kavadlo.
Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Fitness for Beginners. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Is it important to set goals when you're just starting, or dive in and see what you enjoy?


Looking Forward To : U-GO Grip Handles

Ryan, these look superb.

If you've ever used any of the StrongerGrip gear, you'll appreciate just how good this stuff is. Hand-made (by someone who actually uses it), perfectly shaped and beautifully finished. It's top-quality equipment.

The U-GO Handles are similar to a small blob in shape, together with a swivelling loop that's ready for a loading pin/sled/cables and so on.

Love it.

Monday, 22 Nov 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.


Video : Ultimate Towel Workout 2

Very creative. Nice one.




Twitterchat 93 - Auxiliary Olympic Lifts for Core Strength

As you may have noticed last week, a couple of Twitter problems prevented us from getting in to this one. Accordingly, we've rescheduled it for this week - same day, same time (Wed 24th). See you there.

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Nov 24, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.


Checking Out : Weightlifting Visions 2011

My love of strength-training and photography are perfectly combined in projects like this, Kat's Weightlifting Visions 2011 calendar. If you love surrounding yourself (even when you're not actually training) with images of lifting and equipment, this is ideal.

Kat 'The Mighty Kat' Ricker's Weightlifting Visions 2011.

Monday, 15 Nov 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.


Video : Homemade Reverse Hyper

Extremely creative. Fantastic.




Twitterchat 92 - Auxiliary Olympic Lifts for Core Strength

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.

NB : As I'm currently travelling and without internet access for a few days, Derek 'Body by D-Rock' Peruo has graciously agreed to take on the role of guest moderator for this discussion. Should be a great one.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Nov 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Getting Started with Combat Training. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Are you currently learning one of the many combat sports? Which one?


Checking Out : Primal Blueprint Reader Created Cookbook

Readers of Mark Sisson's (Mark's Daily Apple) newsletter may have noticed a link to The Primal Blueprint Reader Created Cookbook, a fantastic collection of primal-friendly recipes (including more than a couple I'm keen to test out here).

Head over to the blog, check out the newsletter and grab the free ebook. Love it.

So you can lift weights? Big deal. So can my grandma. What can you really do?

So you can lift heavy weights? I'm impressed, but your average person doesn't know the difference between 225 and 800 lbs on the squat. They're both beyond his ability and heavy.

I don't want to knock weightlifting, though it may sound like I am. I lift weights and think everyone should too. The benefits are numerous.

But I want to encourage you to do something more. To add in some more skill into the mix. To do things that may inspire the average person to want to do it too.

I'm talking about things like feats of strength, kettlebell juggling, crazy bodyweight feats, hand balancing and acrobatics. Things which I enjoy doing.

Don't think that these are just party tricks either. Although skill may be involved (skill is involved even in basic weightlifting exercises in case you didn't know), they require strength and more. The benefits of many of these skills extend to endurance, coordination, balance, mobility and more. Things that many weightlifters may be lacking.

Don't take my word for it. Legendary Strongman George Jowett wrote back in 1930 on the subject of hand balancing:

No doubt you will have noticed that invariably all hand balancers have splendidly formed arms and each has a firm powerful hand clasp.

I have found that hand balancers on the whole have a more perfectly formed arm - particularly the forearms and wrist- than the weight lifter.

The hand balancer employs the hand and wrist much more than does the lifter of weights and what is more interesting, he employs the arm muscles as well as the grip in many unusual ways- ways not possible to the exercise fans who handle weights only.

No doubt knowledge of this diversified method of development is what makes the mass of European strength athletes so partial to the practice of hand balancing.

The average American strength athlete could practice this valuable pastime of hand balancing more consistently than he does.

True back then and even more so today.

Abel Bodies' Scott Abel takes a great look at his own approach to training - for bodybuilders, football players, MMA fighters - anyone at all. A great read.

Mike Hanley - SttB Articles

Long-term readers may remember the work of bodybuilder, powerlifter and kettlebell instructor Mike Hanley. For more, swing by his blog. A great read.
  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20  

Pages

Powered by Movable Type 5.2.7