High Pull: Technique, Benefits, Common Mistakes, and Programming

How to do a proper high pull?

The high pull is a powerful, full-body exercise derived from Olympic weightlifting, primarily serving as an accessory movement to develop explosive power, improve triple extension, and strengthen the pulling mechanics essential for the clean and snatch. Executing it properly requires a precise blend of lower body drive, core stability, and upper body coordination.

Understanding the High Pull: A Foundational Power Movement

The high pull is a dynamic strength exercise that involves explosively pulling a barbell or other implement from the floor (or a hang position) to a high point near the sternum or clavicles, keeping the elbows high and outside. Unlike a clean or snatch, there is no "catch" or "rack" phase; the focus is purely on the powerful upward pull.

What is the High Pull? At its core, the high pull is an acceleration exercise that emphasizes the powerful extension of the hips, knees, and ankles (triple extension), followed by a coordinated pull with the upper body. It builds strength and speed in the concentric phase of the clean and snatch, without the added complexity of the catch.

Muscles Engaged The high pull is a comprehensive full-body exercise, engaging a vast array of musculature:

• Lower Body: Gluteus Maximus, Hamstrings, Quadriceps, Calves (Gastrocnemius, Soleus) – primarily responsible for the explosive triple extension.
• Core: Erector Spinae, Rectus Abdominis, Obliques – crucial for spinal stability and transferring force from the lower to upper body.
• Upper Body: Trapezius (especially upper traps), Deltoids, Biceps, Forearms, Rhomboids, Lats – responsible for the powerful upward pull and bar trajectory.

Benefits of the High Pull Incorporating the high pull into your training can yield significant benefits:

• Develops Explosive Power: Directly trains the ability to generate rapid force through triple extension, vital for athletic performance.
• Improves Pulling Strength: Enhances the strength and speed of the muscles involved in pulling movements, beneficial for Olympic lifts, deadlifts, and rows.
• Enhances Coordination and Timing: Requires precise timing between the lower body drive and the upper body pull, fostering neuromuscular coordination.
• Reinforces Proper Bar Path: Helps athletes learn to keep the bar close to the body during the pull, a critical component of efficient Olympic lifting.
• Lower Impact Than Full Lifts: As there's no catch, it can be a good option for athletes who need to reduce impact on wrists, elbows, or shoulders while still training explosiveness.

Step-by-Step Guide to the Barbell High Pull

This guide focuses on the high pull from the floor, using a clean grip.

1. Setup and Grip

• Stance: Stand with your feet hip-to shoulder-width apart, toes pointing slightly out. The barbell should be positioned over the middle of your feet, close to your shins.
• Grip: Use a clean grip (slightly wider than shoulder-width, with hands outside the shins). Your hands should be hooked over the bar (hook grip recommended for heavier loads). Ensure your shoulders are directly over or slightly in front of the bar.
• Starting Position: Hips should be slightly higher than your knees, chest up, back straight and engaged. Shoulders pulled back and down, lats engaged. Look slightly forward.

2. The First Pull (Off the Floor)

• Initiation: Begin by driving through your heels, pushing the floor away. The bar should move straight up, maintaining the same angle of your back relative to the floor.
• Leg Drive: The initial movement is primarily a leg drive, similar to a deadlift. The hips and shoulders should rise at the same rate.
• Bar Path: Keep the bar as close to your shins as possible, maintaining a vertical bar path.

3. The Transition (Scoop/Double Knee Bend)

• Knee Re-bend: As the bar passes your knees, actively "scoop" or "re-bend" your knees, pushing them forward slightly under the bar. This allows the bar to continue its vertical path without hitting your thighs.
• Torso Position: Your torso should become more upright, preparing for the explosive second pull.

4. The Second Pull (Explosion and Triple Extension)

• Explosive Drive: This is the most powerful phase. Explode upwards by forcefully extending your hips, knees, and ankles simultaneously (triple extension). Think of jumping vertically.
• Shrug: As you reach full extension, powerfully shrug your shoulders towards your ears. This transfers the upward momentum to the bar.
• Stay Connected: Maintain contact with the bar, guiding its upward trajectory.

5. The Upward Pull (Elbows High and Outside)

• Arm Pull: Immediately following the powerful triple extension and shrug, actively pull the bar upward with your arms.
• Elbow Position: Crucially, drive your elbows high and out to the sides, leading the pull. The bar should travel close to your body, rising to about chest or clavicle height.
• Maintain Tension: Keep tension in your upper back and shoulders throughout this phase.

6. The Catch/Descent

• No Catch: Unlike a clean, there is no "catch" or squat under the bar. The movement concludes at the peak of the bar's ascent.
• Controlled Descent: Control the bar's descent back to the floor or to the hang position for subsequent repetitions. Do not just let it drop.

Common Mistakes and How to Correct Them

Proper technique is paramount for safety and effectiveness. Be mindful of these common errors:

1. Pulling with Arms Too Early

• Mistake: Initiating the pull with the arms before full triple extension of the lower body. This turns it into an arm exercise and limits power.
• Correction: Focus on a strong leg drive and hip extension first. Think "legs, then shrug, then arms." Practice without weight, emphasizing the lower body explosion.

2. Insufficient Hip Drive

• Mistake: Not fully extending the hips, leading to a weak or "soft" pull.
• Correction: Visualize jumping off the floor. Drills like broad jumps, box jumps, and kettlebell swings can help reinforce powerful hip extension.

3. Rounding the Back

• Mistake: Losing spinal rigidity, especially in the lumbar spine, which can lead to injury.
• Correction: Maintain a neutral spine throughout the lift. Engage your core and lats at the setup. Practice deadlifts with perfect form to build strength and awareness. Reduce weight if necessary.

4. Shrugging Too Early/Too Late

• Mistake: Shrugging before or significantly after the peak of triple extension.
• Correction: The shrug should be a natural, powerful continuation of the triple extension. It's an explosive, coordinated movement. Practice hang high pulls to isolate the second pull and shrug.

5. Improper Bar Path

• Mistake: Letting the bar drift away from the body, creating an inefficient and potentially dangerous arc.
• Correction: Keep the bar as close to your body as possible throughout the entire lift. Imagine dragging the bar up your shins and thighs. Use a mirror or have a coach observe your bar path.

High Pull Variations and Progressions

The high pull can be modified to suit different training goals and equipment availability.

• Dumbbell High Pull: Excellent for beginners to learn the movement pattern and for identifying unilateral imbalances. Performed with two dumbbells, one in each hand.
• Kettlebell High Pull: Similar to the dumbbell version, but the kettlebell's center of mass can alter the feel. Great for developing explosive power with a single implement.
• Snatch Grip High Pull: Uses a wider grip, similar to a snatch. Emphasizes the upper back and shoulder muscles more, and is a direct accessory for the snatch.
• High Pull from Blocks/Hang: Starting the pull from elevated blocks or a hang position (e.g., above the knees, mid-thigh) reduces the range of motion, allowing for greater focus on the second pull and triple extension. This is useful for overloading the explosive phase.
• Resistance Band High Pull: Can be used as a warm-up or for teaching the movement with accommodating resistance.

Programming the High Pull

The high pull is typically programmed as a power or strength-speed exercise.

Rep Ranges and Sets:

• For power development, aim for lower repetitions: 3-5 sets of 2-5 repetitions.
• For strength-speed, slightly higher reps can be used: 3-4 sets of 4-6 repetitions.
• The focus should always be on quality of movement and maximal bar speed, not on lifting maximal weight for high reps.

Placement in a Workout:

• As an explosive movement, the high pull should generally be performed early in a workout, after a thorough warm-up, when you are fresh and can generate maximal power.
• It can precede strength exercises or be paired with other power movements.

Who Should Do It?

• Olympic Weightlifters: Essential accessory for improving clean and snatch technique and power.
• Athletes (Sports Performance): Beneficial for sports requiring explosive power, such as jumping, sprinting, and throwing.
• General Fitness Enthusiasts: Can be incorporated by those seeking to build full-body power, provided they have a solid foundation in compound movements like deadlifts and squats and are committed to learning proper technique.

Safety Considerations

As a dynamic and complex movement, the high pull requires attention to safety.

• Warm-up Appropriately: A comprehensive warm-up including dynamic stretches, mobility drills, and light cardio is essential to prepare the joints and muscles.
• Start Light: Begin with a very light weight (e.g., just the barbell or even a PVC pipe) to master the technique before adding significant load.
• Prioritize Form Over Weight: Never sacrifice proper form for heavier weight. Poor technique can lead to injury and negate the benefits of the exercise.
• Listen to Your Body: If you experience pain, stop the exercise immediately. Consult with a qualified coach or healthcare professional if pain persists.
• Consider Coaching: Due to its technical nature, learning the high pull from an experienced Olympic weightlifting coach or certified strength and conditioning specialist is highly recommended.