How to do the Barbell Deadlift High Pull
Stand with the bar over mid-foot and grip it slightly wider than your shoulders.
Lift the bar like a deadlift with a flat back.
Once it passes your knees, drive your hips through and pull the bar to your chest with your elbows high.
Lower the bar under control to your thighs, then to the floor.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The upper traps lift and rotate your shoulder blades. Shrugs, heavy carries and pulls from the floor build them.
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