High Pulls

Sports Training Programs by the Pros

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High Pulls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer

Focus: Strength, Power

Muscle Group: Glutes, Quads, Hamstrings, Calfs

Equipment: Barbell



Exercise Description

– With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs
– Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar
– Begin the first pull by driving through the heels, extending your knees
– Your back angle should stay the same, and your arms should remain straight and elbows out
– Move the weight with control as you continue to above the knees
– Next comes the second pull, as the bar approaches the mid-thigh position, begin extending through the hips
– In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward
– There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended
– This is one rep

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