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Here is a fun way to improve your pulls (deadlifts, high pulls and cleans). Start with just the bar and do sets of high pulls, adding weight each set. When you hit a weight that you can do a high pull with, switch to double overhand deadlifts instead. When you can't grip the bar anymore, switch to an alterante grip.

I like using the high pull instead of the clean because you will attempt a heavier weight as you don't have to worry about catching the bar at the shoulders. Plus the negative portion of the lift will really challenge your grip.

Here is how it played out in today's training session:

• Mobility
• joint circles, bar hanging, foam rolling
• Dynamic Warm-Up
• empty barbell complex
• A1 Back Squats, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 3, 405 x 3
• A2 Fat Bar/Axle High Pull into Deadlift
• High Pull - 70 x 5, 120 x 5, 150 x 5, 180 x 3, 215 x 3, 235 x 3, 250 x 3
• Deadlift - 275 x 3, 315 x 3, 365 x 3, 405 x 3, 455 x 1, 1, 500 x 1, 1, 1, 1
• I started doing high pulls and then when the weight was to heavy transitioned to deadlifts
• Incline Dumbbell Press
• 60 x 10, 80 x 10, 100 x 8, 8, 6
• Pull-ups
• 3 x 10

Here is a great video from Diesel Crew that demonstrates the Romanian Deadlift (straight-ish legs, ass back) combined with a high pull). Note how explosive the lift is.






For group, semi-private or personal training contact: Nathan Donahue Calgary, Alberta Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/