This will lead to impressive growth in your upper traps and upper back. Do it hanging or from blocks if you’re not an Olympic lifter. It’s technically easier to learn and less neurologically demanding, but you’ll get the same results.
The hanging variation will be slightly better for hypertrophy. The block variation will allow you to use slightly more weight and may be superior for strength and power development.
Do 4-6 sets of 5 reps with good form and acceleration.
How will this elevator hook me?
The main reason it works is through the stretch-mediated hypertrophy response. Stretching muscle fibers under load provides an effective growth stimulus.
This mainly happens when you lower the bar on the high pull and when you initially explode with the weight. The latter is difficult to see because the movement is very explosive.
In a proper high pull, this is the order in which the muscles make a significant contribution:
- Lower back and hamstrings
- quadriceps and glutes
- Calves and Traps
- delts and arms
When the first two steps occur, there is a rapid upward movement while the traps are in the extended position. This creates a greater stretch under high tension because the stretch reflex activates the traps. They then fire powerfully, creating a great deal of tension from a stretched out position.
That violent twist is the main reason the high pull produces a hypertrophy stimulus. Also, you can’t lose weight slowly. So, during the rapid lowering action, the traps once again pull hard while producing tension.
By the way, that’s why hang snatch high pulls are superior for muscle growth, while the same exercise with blocks is more of a pure strength and power move.
Profits
- Develops power as cleans/power snatches
- One of the simplest full body strength exercises.
- It is the most suitable Olympic lift variation for hypertrophy.
- build traps
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