Deadlift High Pull

How to do it

1. Stand with your feet hip-width apart, toes pointing slightly out. The barbell should be over the middle of your feet.
2. Hinge at your hips and bend your knees to grasp the barbell with an overhand grip, slightly wider than shoulder-width. Your shins should be close to the bar, back straight, chest up, and shoulders slightly in front of the bar.
3. Initiate the lift by driving through your heels, extending your hips and knees simultaneously. Keep your back straight and the bar close to your body.
4. As the bar passes your knees and you approach full hip and knee extension, powerfully shrug your shoulders upwards and pull the bar vertically, leading with your elbows.
5. Keep your elbows high and pull the bar as high as possible towards your chin, maintaining control. Your elbows should flare out to the sides.
6. Once the bar reaches its peak height, reverse the movement by lowering the bar under control, first by extending your arms and then by hinging at your hips and bending your knees to return the bar to the floor, maintaining a straight back throughout.

More trap exercises

Barbell Shrug

Cable Shrugs

Dumbbell Shrug