Barbell High Pull
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Barbell High Pull focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Traps, Biceps, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell High Pull with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding the barbell with an overhand grip, arms extended at your thighs.
- 2
Bend your knees slightly and hinge at your hips to lower the barbell to your knees, keeping your back flat.
- 3
Explosively extend your hips and knees while pulling the barbell up to your chest, keeping it close to your body.
- 4
Lower the barbell back down with control to the starting position and repeat.
Tips for Success
These tips will help you perform Barbell High Pull safely and effectively while maintaining proper form.
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Keep your back straight and core engaged throughout the movement to prevent injury.
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Avoid pulling with your arms; focus on using your hips and legs to drive the movement.
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Do not round your shoulders; keep them retracted and down during the high pull.
Secondary Muscles
While Barbell High Pull primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell High Pull, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell High Pull, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
