High Pull (Barbell)
Trains the quadriceps, with help from the glutes, hamstrings, upper back and shoulders. You need a barbell. One of our free programs uses it, across 40 sessions.
Free to use. The app works out every weight and times your rest.
How to do the High Pull (Barbell)
- Stand with your feet hip-width apart and the bar over your midfoot. Bend down and grip it with an overhand grip, hands just outside your knees (a clean grip).
- Lift the bar off the floor by driving through your legs, keeping your back flat and the bar close to your body.
- As the bar passes your knees, extend your hips and knees explosively, shrug your shoulders and pull the bar up to chest height with your elbows high and out.
- Lower the bar under control back to the floor and reset before the next rep.
Getting it right
- Let your legs and hips drive the bar; the arm pull finishes a movement your hips started.
- Keep the bar close to your body all the way up.
- Keep your elbows above your wrists at the top, and don't let your lower back round on the way down.
What High Pull (Barbell) trains
How our programs run the High Pull (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Reg Park 5×5 | Phase 2, Phase 2 · Max Test (optional) | 1×5 @ 60% 1×5 @ 80% 3×51×5 1×3 3×1 |
Linear: +2.5 kg on success, the weight holds if you miss |
Grey sets are warmups; their % is of set 1. Where a program carries a progression rule, Durata moves the weight for you.
Watch the High Pull (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Swap High Pull (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the High Pull (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.