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Deadlift High Pull (Barbell)

The barbell deadlift high pull targets the legs, back, shoulders, and traps. Starting with a deadlift, the movement transitions into a high pull, engaging the upper body and enhancing explosive strength and coordination.

Primary Muscle Group
Type of Weight

Whole Body

Barbell

1. Setup: Stand with your feet hip-width apart, with a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Your shins should lightly touch the bar.
4. Execution: Lift the bar by extending your hips and knees, then explosively pull the barbell upwards to chest height, keeping your elbows higher than your wrists.
5. Return: Lower the barbell back to the starting position by reversing the movement. Repeat for the desired number of reps.

Diagram of the muscles activated:

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