High Pull (Trap Bar)

An explosive pulling movement from the floor to shoulder height, developing power and shoulder strength while emphasizing the posterior chain initiation.

Instructions

1. Load the trap bar and stand in the center with feet hip-width apart.
2. Grip both handles with a neutral grip, assuming a deadlift starting position.
3. Initiate the movement by driving through your legs and extending your hips (like a deadlift).
4. As you reach full hip extension, explosively shrug your shoulders and pull your elbows high and wide.
5. Pull the handles up until they reach chest height, with your elbows elevated above your wrists.
6. Lower the weight under control back to the starting position.
7. Repeat for the desired number of repetitions.

Tips

• The movement begins from the legs and hips, not the arms.
• Timing is critical: coordinate the hip drive with the shoulder shrug and arm pull.
• Elbows should drive high; think “elbows up” rather than “hands up.”
• The neutral grip is kinder to the shoulders than a traditional upright row.
• This exercise builds explosive power and shoulder strength simultaneously.