Barbell High Pull
10 reps
Rip the bar off the floor and pull it to chest height with elbows leading.
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QUADS
Barbell High Pull
The barbell high pull blends a deadlift, shrug, and upright row into one explosive movement. It loads the traps, shoulders, and upper back while the hips and legs supply the drive. Use it to train power and the pulling mechanics that carry over to Olympic lifts and athletic movement.
How to do it
- 1
Stand with feet shoulder-width, toes slightly out, and the loaded bar over your shins.
- 2
Hinge at the hips and bend the knees to grab the bar overhand at shoulder width.
- 3
Keep your spine rigid and press through your heels to lift the bar straight up your body by extending hips and knees.
- 4
Once it passes mid-thigh, snap into full extension and pull the bar to shoulder height, keeping your elbows above it.
- 5
Lower the bar back to waist level under control, then return it to the floor.