High pull

Burn fat, boost power and improve strength with the high pull

We all know how effective the deadlift is – it’s actually one of our favourite moves as it targets loads of major muscle groups at once and is also really useful for everyday life.

The good thing about targeting several major muscle groups at once is that it burns more calories. The more muscle you recruit, the more you build, which increases your metabolic rate and fat-burning ability. But the high pull takes this one step further by adding in an explosive element. As well as working wonders for your power (great if you’re into sports or sprinting), it also recruits far more fast-twitch muscle fibres – the kind that have serious fat-burning potential.

We also love doing this move to get the hips extending, something you may have trouble with if you work sitting down all day or cycle a lot, which can make your hip flexors really tight.

Instructions

Start in a deadlift position with an overhand grip on a barbell either on the floor in front of you or suspended at mid-shin height. Get your bum down and out behind you, with thighs around parallel to the floor.

Quickly extend your legs to stand up, using explosiveness to come up onto your toes and thrust your hips forwards, using momentum to take the barbell up to chin height.

Let the barbell return to the start as you lower back to the start position and repeat.

Top tips:

Keep your chest up and shoulders back.

Keep your gaze straight ahead.

Keep the barbell close to you throughout.