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Mastering Low Pulls: A Comprehensive Guide to Effective Vertical Extension

This guide covers the low pulls setup, focusing on performing the movement from a hang or above the knee position. You'll learn to initiate the eccentric phase with a proper hip hinge, ensuring your knees are aligned over your ankles. In the concentric phase, discover how to push your knees and hips forward, leading to a powerful vertical extension. We'll discuss maintaining bar path and body alignment to optimize performance while minimizing lumbar strain. This technique is essential for anyone looking to enhance their explosive strength and weightlifting efficiency.

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Mastering Low Pulls: A Comprehensive Guide to Effective Vertical Extension

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Presentation Transcript

  1. Low Pulls

  2. Set Up • We will perform this movement from an hang or above knee position

  3. Eccentric Phase • The first phase of movement will set up just as you would doing an RDL • Hip hinge back until the knees are over the ankles, this would put the bar just above the knees

  4. Concentric Phase • While keeping the same knee bend, push the knees and hips forward while bringing the shoulders up • Rather than finishing the movement of the hip hinge, we are going to change the force into a vertical explosion

  5. Vertical Extension • When the knees are over the top of the shoe laces and the hips are starting to come back under the body, we are then in position to extend vertically • To extend, press the heals through the ground and extend the knees vertically • This quick extension will allow us to leave the ground even with a loaded bar

  6. Vertical Extension • When you leave the ground, your foot will be in planter flexion (toes down), but the force must come from the posterior chain and then the quadriceps • The pull on the extension has to take place before the knees get to the toes so that you don’t cut off the posterior chain

  7. Bar Path • During the entire movement, the bar need to remain tight to the body • Bar separation causes added pressure to the lumbar spine and less leverage to control the weight • Arms will remain straight during the pull. The shoulders can elevate during the pull.

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