The High Pull is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, explosiveness of hip extensor musculature while transitioning into shoulder shrug, body control & coordination, flexibility as well as improving skill & balance foundation for complex movements.

Note: If the athlete has flexibility issues, a stance wider than shoulder-width is warranted.


  1. Position barbell hip level on the rack; add resistance (plates) and attach safety clips
  2. Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
  3. Lift barbell off the rack; take a few steps back and position barbell on the floor
  4. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
  5. Assume deadlift starting position; flex the transverse abdominis (abs) before moving the barbell; maintain neutral spine and head position; look forward
  6. 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)
  7. 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

Targeted Musculature

  • Hamstrings
  • Glutes
  • Quadriceps
  • Calves (gastrocnemius, soleus)
  • Shoulder Girdle (Traps & Levator Scapula)
  • Deltoids



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