To be a successful Olympic lifter, you need to be strong and powerful. Pulls and Squats are your bread and butter to this end.

Pulls are the volume and loading that gets you big and strong.

What is a Pull?


Pulls are the first part of the movement, they are like a deadlift with a shrug. See the video tutorials in the pulls section.

People often make the classic mistake of doing pulls on too heavy a weight, resulting in slow laboured pulls that do not sufficiently mimic the classical movements. Therefore I recommend not doing pulls on more than 105% of your 1RM.

Pulls are to be done for sets of 3-5 reps. At least 3 sets of pulls is required for the appropriate stimulus with 5 sets being optimal depending on how intense the earlier session has been.

A great guide is 95-100% of your 1RM for 5 sets of 5 reps. On Snatch days do Snatch Pulls, on Clean days do Clean pulls.

Any Questions?