The high pull is an explosive, compound resistance exercise used in strength and conditioning programs to build athletic power and speed. This dynamic movement is derived from Olympic weightlifting and requires the coordinated recruitment of multiple large muscle groups. The primary goal is to develop the ability to generate force quickly, which translates to better performance in sports requiring jumping, sprinting, or rapid change of direction.
Defining the High Pull
The high pull is mechanically classified as a derivative of the clean or snatch, movements central to Olympic weightlifting. It is distinguished from these full lifts because the athlete does not catch the weight in a squat position. Instead, the movement concludes after the bar reaches its maximum vertical trajectory, and is then controlled back to the starting position.
The movement focuses on the vertical acceleration of the barbell, driven primarily by hip and leg extension, rather than static strength. It is called a “pull” because the bar is pulled from the floor or a hang position up toward the chin or chest. The purpose of the exercise is to train the violent, upward acceleration phase of the Olympic lifts without the complexity of the catch.
Step-by-Step Execution
A standard barbell high pull begins with the setup, requiring a shoulder-width stance, with the hands gripping the bar just outside the legs. The starting position resembles a deadlift or clean pull: shins close to the bar, chest up, and back flat. The initial phase, the first pull, lifts the bar from the floor by pushing the feet through the ground, maintaining the same back angle as the hips and shoulders rise together.
The transition, often called the “scoop,” occurs as the bar passes the knees. The knees slightly re-bend and the hips move forward to bring the torso more vertical, preparing the body for the most powerful phase: the second pull or explosion. This phase involves a simultaneous, aggressive extension of the ankles, knees, and hips, known as the triple extension.
The force generated by the lower body propels the bar upward, creating momentum. Once full extension is achieved, the athlete shrugs the shoulders and actively pulls the elbows high and out to the sides to guide the bar to its peak height, typically around the chest or sternum. The arms act as guides, not the primary source of power, finishing the movement while keeping the bar close to the body.
Primary Muscle Groups Engaged
The high pull is a full-body movement that recruits three main muscle systems in sequence, contributing to its effectiveness as a power builder. The primary engine is the lower body, including the glutes and hamstrings, which are responsible for explosive hip and knee extension. The quadriceps also contribute to the initial drive and the final vertical push.
The core and lower back musculature, including the spinal erectors and abdominals, work isometrically to stabilize the torso throughout the dynamic movement. This stabilization ensures efficient transfer of force from the lower body to the barbell. The upper body is activated for the finishing phase, primarily engaging the trapezius muscles for the shrug and the deltoids for the vertical arm pull.
The physiological benefit stems from the high pull’s ability to recruit large, fast-twitch muscle fibers due to the high speed and explosive nature of the lift. These fibers generate rapid, high-force contractions, making the high pull an excellent exercise for enhancing power output and athleticism.
Common Variations and Safety Cues
The high pull can be performed using various equipment, allowing for modification based on training goals or access to gear. The Kettlebell High Pull is a common variation, often performed unilaterally, challenging grip strength and addressing muscle imbalances. Dumbbell High Pulls use two separate weights, which can benefit those who lack the mobility for a barbell grip or wish to focus on a more neutral hand position.
Variations also exist based on the starting position, such as the High Pull from the hang, where the lift begins with the bar suspended above the knees or at mid-thigh, bypassing the initial floor pull. Pulling from blocks or an elevated platform adjusts the starting height, often used to focus on the explosive second pull phase.
Proper form is paramount to avoid injury and maximize the exercise’s benefits, especially concerning upper body mechanics. A safety cue is to ensure the elbows always track above the wrists and hands during the final vertical pull. Allowing the elbows to drop below the wrists can place undue strain on the shoulder joint, potentially leading to impingement.
It is important to stress that the power must originate from the explosive hip drive, not the arms. The arms should only guide the bar upward after the lower body has generated maximum vertical force. Avoid “flipping” the wrists, which happens when the athlete attempts to turn the weight over, as this is unnecessary and can cause wrist discomfort.