Bb high pull full#

“As it’s quite explosive, it can easily go wrong,” he warns. However, if you’ve already developed postural problems, the high pull may not be your best option. “It’s a nice exercise to get fully extended into that upright position,” says Raynsford. This can lead to your delts being internally rotated, which places significant stress on the rest of the shoulder girdle. If you spend a significant amount of time in front of a screen, you are at a higher risk of developing rounded shoulders and tight chest muscles. High pulls are also great for maintaining good posture. It’s a nice entry into the Olympic lifts,” says Raynsford.

Bb high pull full#

“Going straight into a full clean is hard, so people often begin their powerlifting journey with the high pull. The high pull is popular with powerlifters because it helps them master more complex movements. This will come in handy when you perform compound exercises with a heavy barbell, such as deadlifts and bent-over rows. The high pull engages many different muscle groups in a dynamic manner, making it a great exercise for increasing co-ordination and developing functional movement patterns. Lastly, the high pull challenges your balance and stability, so your core muscles will be putting in the work too. Most importantly, they play an important role in stabilizing the shoulder joint and protecting it from dislocation and injury. Adding mass to your shoulder muscles can transform your physique, but the benefits of beefed-up delts extend far beyond bodybuilding. The high pull also heavily recruits the middle and rear delts, the muscles that sit on the top and back of your shoulders. In addition, high pulls engage your lats and rhomboids, the muscles that surround and assist your traps. Well-developed traps come with many benefits: They bulk up your upper body, and, if you play contact sports, cushion your shoulder joints and neck spine from heavy blows too. The high pull specifically works the trapezius, a large muscle extending from your neck and shoulders all the way down to your mid-back. Your upper body, on the other hand, is going to be more engaged towards the end of the movement.” This is what generates the momentum to bring the bar upwards. “Your focus should be on executing the triple extension, which is a simultaneous extension of the ankle, knee and hip joints. That’s because the high pull heavily engages your posterior movement chain, particularly your glutes, hamstrings and calves,” says Mitch Raynsford, a certified strength and conditioning coach at P3RFORM, a digital fitness coaching platform. “At the start of the movement, your lower body will be doing most of the work. It mainly works muscles in your shoulders and upper back, but it will train your core and legs too.