I posted this on the Pendlay WOD over the weekend. Are doing everything possible when it comes to building pulling strength?
In week 2 (starting Monday, October 9) we up the intensity compared to last week. The most important exercise for the next 3-4 weeks is the snatch grip deadlift. This is the heaviest pulling exercise we do, and therefore the one which will provide the biggest and the quickest increases in pulling strength. Pulls, high pulls, and the actual competition lifts assist in transferring this strength into increased bar speed in the snatch and clean but it all starts with brute strength and the deadlift builds that.
One thing that makes the pulling exercises more effective is doing them with an emphasized eccentric. You should try to lower the bar as slow or slower than you raise it. No need to do any super exaggerated 30 second eccentric, we just want to lower the bar either at the same speed or SLIGHTLY slower than we raise it. Usually in practice this means keeping tension on the bar, and not just dropping it. Some of you have seen me comment about breaking eggs, this just means you should imagine that you are setting the bar down on an egg carton, and trying to do so such that the eggs aren’t smashed.
We also want to lower it reverse order of how you raised it, so at the top you will first break slightly at the knee then flex at the hip joint until the bar is past the knee cap then squat till the plates tough the floor. After the plates lightly tough the floor reverse directions by extending the knee until the bar passes the knee cap (and the shins are vertical) then extend the hip on a deadlift, or extend the hip and shrug to finish the rep if it is a pull or high pull.
Doing deadlifts or pulls this way is harder. Sometimes much harder. The last rep or two of a set you might now be able to do it perfectly. Hell you might be hard pressed to do the first rep perfectly. But work as hard as you can to ATTEMPT to do it. Getting stronger is not easy.