Barbell High Pull
The Barbell High Pull is an explosive power exercise that combines a hip hinge with a vertical pull to target the upper back and posterior chain. It acts as a foundational plyometric movement to build speed and strength in the traps, shoulders, and glutes.
Since the Barbell High Pull is a power-based movement, it places high demand on your central nervous system. The AI analyzes your HRV and sleep data to determine if your body is recovered enough for explosive training, suggesting weight adjustments to prevent injury. Additionally, by tracking set duration and RPE, the AI ensures you stop the set before fatigue compromises your explosive mechanics, as speed is crucial for this exercise.
Form Cues
- Start with the bar at mid-thigh and a slight hinge in your hips
- Explosively extend your hips and knees as if trying to jump
- Shrug your shoulders forcefully at the peak of the hip drive
- Direct your elbows high and out to the sides to guide the bar
- Keep the bar close to your body throughout the movement
- Don't pull primarily with your arms; use your hips
- Don't let your lower back round at any point
- Don't allow the bar to swing away from your body
- Don't grind the rep slowly; if it's not fast, the weight is too heavy
Common Mistakes
- Using too much arm strength
- Rounding the lower back
- Lack of explosive hip drive
- Letting elbows drop below wrists
- Pulling too slowly
Muscles Worked
This movement relies on the glutes and hamstrings to generate explosive upward force through hip extension. The upper trapezius, middle trapezius, and lateral deltoids then engage to guide the bar vertically, while the core stabilizes the spine throughout the dynamic motion.
Primary
Secondary
Get Personalized Coaching for Barbell High Pull
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.