Tip One Lift for Total Body Power Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip One Lift for Total Body Power And it' ll add size to your upper back too Check it out by Eric Bach February 15, 2017January 24, 2022 Tags Tips, Training The Hanging High Pull This is one of the best moves for building insane total body power and adding size to your upper back. How To Do It Start in the hang position with your back flat at about 45 degrees, a shoulder-width grip on the bar, and the bar at around knee level. Explosively extend your hips, driving your elbows up, keeping the bar close to your body. Keep your elbows higher than the bar and use as much explosive power as you can. Catch and reset each rep, starting back at the hang position. Sets and Reps For size: 4-5 sets of 6-8 reps with 90--120 seconds rest. For power and strength: 5 x 3 with 90--120 seconds rest. Why It s So Awesome By doing explosive high pulls at the beginning of your workout, you'll prime your CNS and activate more muscle fibers. This results in what's known as "the size principle." According to the size principle, there are two ways to maximize muscle fiber recruitment: either lift a heavier weight or lift a lighter weight more explosively. So while you're directly stressing the rear delts, traps, and rhomboids you'll also be potentiating hundreds of muscles from head to toe. As a result, you'll boost muscle fiber recruitment for the rest of your workout, making your pull-ups, rows, shrugs, and farmer's carries even more effective for muscle growth. As a bonus, the high pull has a much shorter learning curve and less joint stress than more common Olympic lifts like the clean and snatch. Instead of beating the snot out of your wrists, the hanging high pull gets over 200 muscles to simultaneously relax and contract and explosively lift big weights, while the hang position adds eccentric stress to build dense, powerful muscle. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A Better Way to Lunge This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out. Legs, Tips, Training Dr John Rusin July 12 Training Training Split – Whole Body Gap Workout Here's a workout split most people have never tried. Too bad, because it makes a whole lotta sense. Christian Thibaudeau June 6 Training Tip Do This Finisher Pack on Muscle Doing this after your last heavy work set will give you a mind-blowing pump and add inches that you'd otherwise leave on the table. Training TC Luoma June 15 Training Tip Fire Up the Lats to Deadlift Better Getting the lats to engage is a game changer for a big deadlift. Try this training technique to make it happen. Tips, Training Tony Gentilcore March 26