Barbell high pulls help develop full-body power while improving your ability to do Olympic lifts. They also build size and strength through the legs, back, and shoulders. The high pull is good for building clean strength and improving the deadlift as unlike the hang pull, this exercise requires you to pull the weight up from a dead stop on the floor. Make sure you extended your hips to pull the weight up as you shrug your shoulders and traps and bring your elbows back to lift the weight. The movement should be done explosively and mimic the lower body movement of a jump without ever leaving the floor.
Instructions
Place your feet shoulder-width apart and stand so your shins are roughly two inches away from the barbell. Push your hips back and bend your knees while grabbing the barbell with an overhand grip.
Explode up tall and shrug your shoulders to pull the barbell as high as possible before slowly lowering back to the starting position.
Trainer’s Tips
Avoid leaning too far forward during the exercise. Keep your chest up throughout the entire movement.
The majority of the power should come from the hips. Avoid using your upper body to muscle the weight up.
Be sure to move seamlessly between the different portions of the exercise. Avoid pausing at any point during the movement.
