Zirv Fitness
Strength exercise

Barbell High Pull

How to do it

  1. Stand with feet hip-width apart and a barbell on the floor, gripping it just outside the knees with an overhand grip.
  2. Set the hips back and the chest lifted, keeping the bar close to the shins.
  3. Brace the core before initiating the pull.
  4. Drive through the quadriceps to extend the hips and knees explosively, then pull the bar upward by shrugging and driving the elbows high to engage the trapezius and shoulders.
  5. Exhale forcefully during the extension and pull, inhaling as the bar lowers back to the floor.
  6. Avoid pulling with the arms before the hips and knees have finished extending.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Trapezius, Quadriceps
Measured in
Reps and weight