by Mike Scialabba
If you wanna draw some attention to your back side and your spending all your time on thinning your waist and tightening those glutes, this movement may be the ticket to place a mountain on your upper back for a little added shock factor!
There's nothing wrong with those shrugs at the end of your routine, but try this on for size to increase explosive power, and the size of your traps.
A good set of traps sets a physique out
The Hanging High Pull:
After an efficient warm up and CNS activator, start your major movement with the Hanging High Pull. This is an explosive Olympic lift that doesn't run as many risks as the Hang Clean or Snatch. It's not a superior lift by any means, but isn't nearly as technical because of the exclusion of the catch. However it still demands respect so take the time to learn this movement before taking on bigger weights.
How it's performed
Set up with the barbell as to attempt a hang clean. Hands right outside the thighs and feet hip width apart, as if to set up for a leap. Extend the hips back as you would starting an RDL, while keeping the shoulder blades back tight. Snap the hips forward and attempt to leap off the floor. While snapping the hips forward, drive the elbows high up by the ears. Maintain rock solid wrists as to not allow the barbell to curl around over the hands. As soon as the elbows peak at the top, drive the load back toward the floor.
Things to pay attention too
If your wrists aren't solid, you can easily hit yourself in the chin with the bar. This is why you'll maintain solid wrist, and force the weight back down as soon as your elbows have peaked.
Try to eliminate as much distance as possible between your body and the bar throughout the entire movement.
Use chalk or straps when first learning the movement for a little added confidence with the explosiveness of this movement.
Throw this movement in the mix once a week for around 5 sets of 3-5 and watch your explosive power, and your traps grow in size!
This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - June 3rd, 2010
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Last edited by Joe Black; 06-03-2010 at 08:12 AM.
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Looks like I'm gonna have to give those a try. My traps always feel like they need work
Great advice. Shrugs have never done anything for me, yet cleans get my traps extremely sore and blow them up.
I like this exercise. Nice description and the video added a lot to things.