The high pull is known as an effective plyometric exercise that uses dumbbells. This compound workout primarily targets your upper body and rear muscles. But the high pull is considered to be one of the best strength building exercises ever invented. This is because your entire body is known to work out! It works the quadriceps, hamstrings, triceps, biceps, trapeziuses, deltoids, calves, glutes, hip flexors, and many more muscles. This workout also has numerous health benefits. It helps build core and hip strength as well as stability. The main motive of this workout is to create a lot of strength and power in your body.
Below is the ultimate guide on how to do the high pull exercise easily with no obstacles.
To do the high pull exercise like a pro:
The high pull exercise is known to effectively work almost all major muscle groups in your body. Below is everything you need to know about this exercise in order to surpass its performance.
Directions:
1. Your feet should initially be shoulder width apart and hold a dumbbell in an overhand grip in each hand, with the palms facing you. Your hips should be pushed back a little and your torso should bend slightly forward. Your arms should be straight out and the dumbbells should be in front of your knees. Remember to keep your back straight and your chest raised. This is your starting position.
2. Get on the balls of your feet and dynamically straighten your legs to generate more strength.
3. Then bring your hips forward while straightening your back at the same time.
4. Now bend your arms and pull the dumbbells close to your body. Make sure your feet are in full contact with the ground.
5. Now return to the starting position.
Repeat.
Main advantages of the high pull:
1. The high pull is considered a compound exercise as it works almost all major muscle groups in your body. It mainly targets your upper body as well as the lower body muscles. These include the triceps, biceps, calves, buttocks, quadriceps, hamstrings, and many more important muscles.
2. It is known to be a strength building exercise, as its main motive is to build strength and strength in people in order to be able to do daily and sporting activities in a relaxed manner. The significant energy boost enables you to do a lot of work with minimal effort and generate power more quickly.
3. Because of the involvement of an explosive movement, this exercise trains your body to perform other advanced explosive movements with minimal effort.
Variations:
If you feel completely comfortable performing the traditional high pull, here are some variations you can try:
1. Single Arm Dumbbell High Pull – This version of the classic high pull involves one dumbbell instead of two. During this exercise, your hips and shoulders should always point forward. You should also avoid twisting your body for maximum benefit.
2. Squat To Dumbbell High Pull – This exercise is an advanced version of the high pull. This is because a squat is added before the weights are exploded as high as possible.
Things to be aware of:
1. The most important thing to do before doing the high pull is a short workout. This should be done to reduce the risk of injury and to increase your body's range of motion.
2. Always remember to start with light weight dumbbells to avoid injury, stress, or strain.
Frequently asked Questions:
1. How many high pulls should I do?
Should you do at least 2-5 sets of 2-6 reps high pulls?
2. Does the high pull affect the whole body?
Yes, the high pull is a compound exercise that works your entire body.
3. Is the high pull effective?
Yes, the high pull exercise is considered to be one of the most effective and beneficial exercises ever.