Kenny Croxdale
Level 7 Valued Member
What about heavy dead stop things.
Dead Stop Olympic Pulls
Dead Stop Olympic Pulls From The Knees have a place in training.
The bar is lowered to just below the knees, paused for a few seconds to kill the Stretch Reflex, followed by an Explosive Pull,
This essentially develops "Starting Power Strength" from just below the knees.
This method is referred to as an "Isometric-Ballistic Movement; Verkhoshansky's Special Strength, a brilliant piece of work.
Plyometric Hang Pulls
With Plyometric Hang Pulls, you stand up with the bar, allow it to quickly drop down just above you knees, obtain a rebound and then explode up with the bar.
This is one of my favorite Olympic Pulling Movements. Getting a little bounce off your thighs, just above the knees elicits the Stretch Reflex allowing your to utilize more weight in the Plyometric Hang Pull vs the Dead Stop Pull From The Knees.
Since you are able to use more weight with the Plyometric Hang Pull), you obtain greater Overloading in the top part of the pull.
This method is referred to as an "Explosive-Reactive-Ballistic Movement; Verkhoshansky's Special Strength.
There are some additional benefits to Plyometric Hang Pulls...
A comparison of kinetic and kinematic variables during the pull from the knee and hang pull, across loads.
J Strength Cond Res 34(7): 1819–1829, 2020
Practical Applications
It is imperative for strength and conditioning coaches to select exercises that maximize their athletes’ athletic capabilities and identify which muscle strength quality is the primary focus throughout the training cycle. The HP (Plyometric Hang Pull) results in consistently higher kinetic and kinematic variables compared with the PFK (Dead Stop Pull From Knees) across all loads, although only significantly and meaningfully greater at all loads in MF, MP, and MSV, while significant differences were evident at loads ≥ 100% for PV, BV, PP, and net impulse. The results of this study demonstrate that the greatest force and impulse is maximized at the higher loads, while in contrast, the greatest PSV range occurs at lighter loads, during both the PFK and HP. It is important to note that to train the entire load-velocity curve and facilitate adaptations across the force-velocity profile, a range of loads exercises should be prescribed in a sequenced and periodized manner, as it seems that the load maximizes kinetic and kinematic outputs is exercise specific and occurs across a spectrum of loads (13,27,31).
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