There are workouts you enjoy doing and then there are workouts like High Pull Exercise that just test you and your full body power ability.
This exercise is an explosive workout that engages all the major muscles from your back muscles all the way down to your thigh and calve muscles.
It activates your body muscles and muscle build-up and development is noticeable after a very short time.
The benefits of this workout outweigh your muscle aches that you might sustain while doing it.
HOW TO DO HIGH PULL EXERCISE PROPERLY
Being a very compound workout, the technique requires you to be fluid in each motion to activate your body muscles and increase the chances of muscle development.
For beginners you can use a weightless barbell but for the advanced group of muscle and power, you can fill that bar up but not excess.
How to do it:
- Place the barbell in front of you and stand with feet shoulder-width apart.
- Hinge at the hips, bend at the knees to assume a squat position and keep back straight.
- Hold the barbell in an overhand grip with hands wider than your shoulder-width.
- Your hands should be straight with a slight elbow bend and grip tight on the barbell. This is your starting position.
- Remember this is an explosive and power workout, so brace your whole body muscles and get ready for the movements.
- In a fluid motion, explode up into a standing position as you bend your elbows lifting the barbell to your face and holding it in front of you as you stand on your toes, balls of the feet off the ground.
- Puff your chest out when lifting the barbell upwards and maintain a straight back throughout the workout.
- The workout is a combination of multiple body movements all at once. Maintain a smooth transition of each movement.
- Hold the position then squat back to your starting position.
- Do 3 sets of 8-10 reps.
WHAT MUSCLES DO HIGH PULL EXERCISE WORK
Your thighs in general are lit by now; the workout instantly activates the hamstrings and leaves your thighs feeling the momentum.
Hamstrings are the muscles behind your thighs that help you stand up and sit down. Assuming the squat position stretches the hamstrings, which activates it.
Located at the front of your thighs, these muscles act as hip flexors and knee extensors. Being one of the most powerful muscles in the body, when developed, they bulk and give the thighs a toned and defined look.
They help you stand and squat while doing the technique, being one of the muscles worked on, the weight and movement activates the muscles, increasing development process.
This 3 parts shoulder muscles works overtime in this technique as the muscle holds your shoulder joints in place as you stand and lift the barbell in front of you.
The force of momentum activates the shoulder muscles and with close to 5 reps you already feel the muscles burning up.
Curved rear, strong rear and well-built rear is what squats bring out. Adding weights just checks out for a major glute improvement and development.
The glutes muscles help in hip hinging and pushes the hips outwards to have a better form and technique. Developing glutes gives you that natural amazing look on your rear.
The tippy toe ending does it for the calves. The calves helps in flexing of your foot as you squat and standing on your toes.
Well-developed calves increase lower body endurance, strength and power especially for athletes who use their lower body mostly.
Holding the dumbbell in front of you needs a strong set of upper back muscles, the traps represent well by helping to stabilize the back and neck while doing the whole technique.
HIGH PULL EXERCISE BENEFITS
MULTIPLE MUSCLE ACTIVATION AND DEVELOPMENT
It goes without saying that when a workout is named a beast, everything about it is pumped to the max. High Pull Exercise activated all the major body muscles with no apology.
This workout is necessary to everyone trying to stay fit, be it a beginner or the heaviest body builder around. The benefits are beyond what other workouts offer, muscle development increases. Strength and endurance is also maxed up.
BODY FLEXIBILITY AND COORDINATION
With a number of movements done in the workout, this improves one’s body coordination and increases muscle flexibility.
Trying to easily do each movement seamlessly, opens your body muscles to fast progress in doing other complex and challenging workouts.
Straightening your back tightens your back muscles, which hold the spine in place and helps reinforce your posture and give you that confident look.
ALTERNATIVES TO HIGH PULL EXERCISE
RUSSIAN KETTLEBELL SWING
As explosive and power filled workout as High Pull Exercise, Russian Kettlebell Swing is a great alternative as it works on multiple muscles at the same time.
HIGH PULL EXERCISE MISTAKES TO AVOID
With a barbell or weights involved, rounding your back outright puts stress and tension on your back, which is a hot recipe for a backache or even dislocating a disk in your backbone.
Keep back straight to activate the right muscles and protect the spine from any injuries that can be easily avoided.
BREAKING THE TECHNIQUE MOVEMENTS
It may seem too much but doing the workout seamlessly activates muscles well and you can feel muscle contraction with just the first few reps.
Breaking the movements stops the coordinated motion, you will find yourself trying to keep balance and your focus will shift from the intended primary muscles to other muscles entirely like the pecs of the chest.
It is not bad to focus on other muscles but with this workout, we concentrate on activating specific muscles like the shoulder muscles and not the chest muscles.
High Pull Exercise is a great workout that increases muscle mass over a short period and lets you work a number of muscles at the same time.
It may be hard at first but your muscles will get used to it and development and strength will increase. Progress in your training program becomes easier and faster to implement.