How to Do Barbell High Pull Properly

Barbell high pull is the exercise you settle for once you recognize that extreme and haphazard shoulder training may result in internally rotated delts.

For this reason, you not only have to be careful what shoulder training exercises you indulge in, but also the frequency with which you do them and how they relate to your lifestyle.

Most people go into shoulder training exercises with the right intentions but end up getting this hunched look at the end of it all, the same applies to most pressing exercises.

Barbell high pulls, fortunately, give just the right amount of stress to the shoulders. Enough to induce positive muscle growth and correct the posture, and not too much that you end up looking hunched over.

The main reason for this it works most of the body’s main muscle groups, and mostly those that are concerned with the overall stability of the body.

HOW TO DO BARBELL HIGH PULL PROPERLY

You will need a barbell for this exercise.

  • Start with your feet shoulder-width apart
  • With a firm overhand grip, the barbell with hands placed slightly wider than shoulder-width
  • Drop to a squat and roll the barbell up to your shins, then lift the bar and high as you can
  • Reverse the movement and go back to the initial position
  • Do as many reps as you wish

WHAT MUSCLES DOES THE BARBELL HIGH PULL WORK?

GLUTES

This exercise is a remote variation of a squat; thus, it works the glutes. If you are a runner or engage in other athletic activities, strong gluteals are a must-have as they enable propulsion as you run or jog.

You also need strong glutes if you do other exercises that involve lifting.

HAMSTRINGS

When you focus on exercises that develop the quads at the expense of the hamstrings, your quads become overdeveloped while the hamstrings remain underdeveloped.

This condition puts you at great risk of knee and hamstrings injury.

QUADS

You do not have to worry about focusing on the hamstrings and leaving the quads behind with this exercise because it works both all the same

SHOULDER MUSCLES

Much as the power to lift the barbell should be generated by the hips for this exercise, it ends up working the shoulder muscles but in a more moderate and balanced way.

Other muscles that these exercise works are the biceps and traps.

BARBELL HIGH PULL BENEFITS

COMPOUND EXERCISE

This is a compound exercise in that, you work different muscles all at the same time. If you are ever in a hurry and do not want to divide your time into sessions for different muscle groups, this is the exercise you need to go for.

This is a whole-body workout. It works the shoulders, glutes, abs, hamstrings and biceps all at once.

STRENGTHENS ARMS

While the conventional pull improves speed, power and balance, the barbell high pull has the added benefit of training the mechanics and increasing arm strength.

When you lift the bar as high as it can go, the focus goes from the lower body to the upper body, hence giving a more wholesome approach to your workout.

BARBELL HIGH ALTERNATIVES

KETTLEBELL HIGH PULL

The kettlebell high pull utilizes the kettlebell instead of the barbell. They share the same full-body workout benefits. However, the barbell may to some extent limit your range of motion.

With a kettlebell, you do not enjoy as much control and for this reason, you have to really fall back on your stabilizer muscles. It is a good bet for preventing the rounding of shoulders.

DUMBBELL HIGH PULL

The dumbbell high pull uses a dumbbell in the place of a barbell. With dumbbells, your elbows have more freedom to move thus you can lift them even higher.

BARBELL HIGH PULL MISTAKES TO AVOID

ASYNCHRONIZATION

Asynchronization happens when different body parts that should otherwise be working in tandem falls out of syn. It could result in poor posture and even injury.

In this case of this exercise, you should extend the knee joints and hips simultaneously, time them to extend at the exact time.

POOR POSITIONING

Pay close attention to the angles that every movement causes your body to create. If for some reason in the cause of the lifting you realize that your legs and back extend, stop and position yourself afresh.

USING MUSCLES

During the explosive phase of this exercise, most people let the upper body – chest and arms, do the heavy lifting literary.

Keep in mind that the legs and back are home to some of the strongest muscles in your body. All that lifting power should be generated by legs and back, and your lower body generally.

USING HEAVY WEIGHT

Pay keen attention to the kind of weight you load up on the barbell, this is especially important in the early phases of the exercise.

This exercise is only remotely related to a deadlift, but it is not a deadlift. Thus, if for some reason you find yourself grinding out reps, maybe you should switch up to a lighter load.

If the weight is too heavy, most people tend to lower their chests to meet the bar which is very bad for the posture.

CONCLUSION

While sometimes it is best to do exercises that target a particular muscle group at a time, compound exercises like the barbell high pull are just an equally important exercise to add to your routine.

It can save you time if you do not have enough to divide your workout into sessions, but your whole body will have received the work it truly deserves.

The explosive energy this exercise generates will be useful in all aspects of your life, not just the gym.

Compliment it with a proper diet and mindful rest and you will be crushing your fitness goals in no time!