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Last updated March 5, 2026
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full bodyTrapeziusshoulders
Deadlift High Pull
Pull a barbell from the floor to chin height in one explosive movement, combining a deadlift with a high pull.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstringsglutes (max)upper trapsfront shoulders
Secondary
quadslower backbicepsforearm flexorslats
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet hip-width apart with a barbell on the floor over your mid-foot.
- Hinge at the hips, bend your knees slightly, and grip the bar with an overhand grip just outside your knees.
- Keep your chest up, back flat, and shoulders over or slightly in front of the bar.
- Step 2Execution
- Drive forcefully through your legs while extending your hips.
- As the barbell passes your hips, shrug your shoulders aggressively upward.
- Pull your elbows high and wide, bringing the bar to chin height.
- The movement should be one continuous, explosive chain from floor to chin.
- Step 3Return
- Lower the bar back to your hips by reversing the pull.
- Hinge forward and bend your knees to return the bar to the floor.
- Reset your position before the next rep.