The High Receive is a resistance training exercise for advanced athletes to improve the neuromuscular system, explosiveness of hip extensors, body control and coordination.
In addition, during the High Receive the athlete learns how to transition from deadlift to shoulder shrug to upright row into the high receive.
The athlete needs to learn the High Receive because it is a pre-requisite exercise for the Power Clean.
How to Progress
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
High Receive Description
- Position barbell hip level on the rack; add resistance (plates) and attach safety clips
- Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
- Lift barbell off the rack; take a few steps back and position barbell on the floor
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
- Assume deadlift starting position; flex the transverse abdominis (abs) before moving the barbell; maintain neutral spine and head position; look forward
- 1st pulling phase; extend hips and knees in controlled fashion; maintain neutral spine position (push chest out and scapulae [shoulder blades] together); maintain neutral head position (look forward)
- Once barbell moves past the knees 2nd pulling phase occurs; explosively extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders and flexing the elbows while abducting shoulders to 90˚ (upright row); barbell remains close to the body and reaches sternum (~ nipple) level; elbows point sideways
- When barbell is at sternum level, flip the wrists (wrist extension), internally rotate and flex elbows under the bar and receive the barbell on top of the chest; shoulder is flexed at 90˚; elbows are flexed and pointing forward; maintain neutral spine and head position
High Receive Targeted Musculature
- Calves (gastrocnemius, soleus)
- Shoulder Girdle (Traps & Levator Scapula)
Related Resistance Training Exercises
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.