High Pull

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Instructions Preparation Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar. Execution Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs, jump upward extending the body. Flex elbows out to the sides, pulling bar up to neck height. Return Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired). Comments Pull bar up in a straight path keeping bar close to body.

Classification  Utility: Power  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Shoulder Abduction External Rotation Scapula & Clavicle Elevation Upward Rotation Elbow Flexion Static Spine (Thoracic, Lumbar) Extension