Barbell High Pull

Muscles worked

Setup

1. Stand with your feet hip-width apart, with the barbell positioned over the mid-foot.
2. Hinge at the hips and bend your knees to grip the bar with an overhand grip, slightly wider than shoulder-width.
3. Flatten your back, lift your chest, and engage your core to create a rigid torso.
4. Position your shoulders slightly in front of the bar with your arms fully extended.

How to do it

1. Initiate the movement by driving forcefully through your heels, extending your hips, knees, and ankles simultaneously in an explosive 'triple extension'.
2. As the bar gains upward momentum, shrug your shoulders and pull the bar vertically toward your lower chest or chin, keeping your elbows high and pointing outward.
3. Exhale sharply during the explosive upward phase and reach the peak height without letting the bar crash into your body.
4. Control the bar as it descends back to the starting position, inhaling as you reset for the next repetition.

Form checklist

• Keep the barbell as close to your body as possible throughout the entire pull.
• Ensure your elbows remain higher than your wrists at the top of the movement.
• Maintain a neutral spine and avoid leaning back excessively at the peak of the pull.
• Do not 'muscle' the weight up with your arms; the power should come primarily from your legs and hips.

Pro tips

• Think of your arms as cables or hooks; their primary job is to guide the bar while your lower body provides the force.
• Focus on a rapid hip snap to transfer maximum energy into the barbell, which makes the weight feel weightless at the top.
• Visualize pulling your elbows toward the ceiling rather than pulling the bar toward your face.

Make it harder

• Perform the movement from a 'hang' position (starting with the bar at mid-thigh) to increase the demand on the posterior chain and explosive mechanics.
• Increase the speed of the eccentric (lowering) phase to a dead stop to improve force absorption and stability.

Frequently asked

What muscles does the barbell high pull work?

The barbell high pull primarily targets the deltoids, erector spinae, glutes, hamstrings, and trapezius, and also works the biceps, forearms, obliques, quadriceps, rhomboids, and triceps as secondary muscles.

What equipment do you need for the barbell high pull?

The barbell high pull uses barbell and weight plate.

Is the barbell high pull good for beginners?

The barbell high pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius