Resistance Training Practical: Using Pulls Effectively
Pulls -- high pulls and straight arm pulls -- are staples of the competitive weightlifter. Non-weightlifting athletes also use them to compliment things like medicine ball throws. Over the years, I have moved away from barbell pulls, especially high pulls, for non-weightlifting athletes. This may seem like picking nits. However, my job is to bulletproof athletes. I work hard to do it with the least additional joint wear and tear possible, while keeping things simple. First, I don't like the idea of promoting any type of arm pulling if we are going to do any power cleans or power snatches in the future. Arm pulling is the opposite of what we want with these movements. Second, it is a skill to hold, accelerate, decelerate and lower a barbell when doing pulls. There is a significant anterior load and traction on the upper traps and long thoracic nerve that must be controlled, particularly when you lower the bar. (Thank you Joe Pryztula for reminding me of this!) Most weightli