Today’s WOD High Pulls and Ascending Ladder SWOD A1. 5 x5 High Pull A2. 4 x 15 Band Push Down
- Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with over hand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.
- Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs, jump upward extending body. Flex elbows out to sides, pulling bar up to neck height.
- Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete mayunload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).