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Barbell Deadlift to High Pull
A dynamic barbell exercise combining a deadlift with an explosive high pull to build full-body strength and power, targeting glutes, quads, hamstrings, traps, and shoulders for athletic performance.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Traps, Quads, Hamstrings, Shoulders
Secondary Muscles
Lats, Calves, Forearms, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Traps
9/10Upper Traps
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Shoulders
8/10Anterior Delts, Medial Delts
Lower Back
7/10Erector Spinae
Lats
5/10Teres Major
Calves
4/10Gastrocnemius, Soleus
Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds • Longer for heavier explosive sets
How to Perform
Position barbell over mid-foot with feet hip-width apart and toes slightly out. Hinge at hips, bend knees, grip bar overhand slightly wider than shoulders, keep chest up and back neutral.
- Brace core and drive through heels to extend hips and knees, lifting bar close to body.
- Reach full extension with hips and knees locked.
- Explosively extend hips further and shrug shoulders to initiate pull.
- Pull bar vertically by leading with elbows high and out to chin or chest height.
- Reverse motion by relaxing arms and hinging at hips.
- Bend knees to lower bar controlled to floor.
- Reset position before next rep.
Coaching Tips
Form Cues
- Drive hips explosively
- Keep bar close to legs
- Lead with elbows high
- Shrug shoulders up
- Maintain neutral spine
- Brace core tight
Breathing
Inhale deeply before lift, brace core, and exhale forcefully during the explosive hip extension and pull.
Tempo
1-0-1
Range of Motion
From bar on floor to full hip/knee extension, then pull bar to chin height with elbows above wrists; descend controlled without rounding back.
Safety
Safety Notes
- Avoid if acute back pain or shoulder impingement exists
- Use light weight to master form first
- Keep spine neutral to prevent injury
- Do not jerk bar with upper body alone
Spotting
Spot from behind for heavy sets, ready to assist at hips during pull; use rack safeties for deadlift phase if available.
Common Mistakes
- Rounding back during lift
- Using arms too early in pull
- Allowing bar to drift forward
- Incomplete hip extension
- Dropping weight uncontrolled
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent spinal surgery
- Poor grip strength leading to drops
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder external rotation for pull
- Ankle dorsiflexion for stance
Build Up First
- Proficiency in conventional deadlift
- Mastery of hip extension mechanics
- Basic explosive pulling technique
Also known as
Deadlift High Pull, Barbell High Pull Deadlift, Power Clean Pull
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