Barbell High Pull
Barbell accelerates from below knees to shoulder height
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- High pull · Standing
- Tracks
- Weight & Reps
Works
Shoulders Glutes Traps Back Hamstrings Quadriceps Lower Back Forearms
How to do it
- Stand with feet hip-width apart and grip the bar just outside your legs.
- Hinge at the hips to lower the bar below your kneecaps.
- Explosively extend your hips and knees to drive the bar upward.
- Shrug your shoulders and pull the bar to chest level.
- Guide the bar back down under control to the starting position.
Common mistakes
- Starting with the bar too high above the knees.
- Bending the arms too early before hip extension.
- Leaning too far forward instead of driving vertically.
- Rounding your lower back in the start position.
Safety
Do not hyperextend your lower back at the top of the lift.
Ensure the path of the bar does not strike your throat.
Tips
- Keep the bar close to your shins throughout the movement.
- Drive through the mid-foot to maximize vertical force.
- Lead with your elbows, not your hands, during the pull.
Details
- Base movement
- High pull
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Standing
