High Row Pulls

Effective, intensive, helps improve your other explosive lifts and touches the complete body when done correctly. This excerise should be shown to you by someone who has experience in the lifting it properly due to learning how to do it without potentially injuring shoulders, chin or back. The most common reason for the injuries to the back, chin and shoulder come from incorrect lifting technique. The elbows are not the highest thing, the shoulders are rolling over to get the bar higher then the shoulder which un-attentionally puts allot of danger pressure on the shoulder joints or they are lifting to wild not considering their chin.

There are 2 ways to pull with 2 different hand positions you can use. You can pull each time from the floor- every rep you place the bar back on the floor after each completed rep or after the rep you return the bar alittle under your hip level each rep. With the hand grip you can place your hands as if you are doing a power clean or a power snatch, both are correct both work allot of the same muscles although due to the distance between the hands they also work different muscles.

High Row Pull from the floor or hip

1. Step one grabing the bar with both hands shoulder length apart, bending your knees, sticking your but in a posterior position, pulling your wrist over the bar, sticking out your chest to make it big and head up
2. dead lift the weight by using your hips but not bending your back over
3. dip the bar down a few inches to create motion before attempting to row the weight
4. Accelerate the weight on your toes, try to keep the elbows up high and bring the weight as high as you can without hitting your chin. Return the weight down to your hip level.
5. From here you can do one or two things if you are advance or allot of weight you may want to keep it at the hip level although if you are a novice you should bring it all the way back to the floor to practice the correct motion invovled in lifting. If you are not reseting repeat steps number 3 and 4 until the set is complete(beginners should do no more then 5 reps in a set)and then safely drop or set the weight down when complete. If you are going straight back to the floor each rep you should use your hips to decelerate the weight down trying to put the least amount of pressure on your lower back.

What the High row pull works on the body

Most common mistakes when preforming a high row pull and ways to correct them

1. rolling the shoulders and not keeping the elbows up- correct this by making it a point to keep the elbows highest thing and not being concerned about getting the weight high velocity
2. Not firing off the toes- may have to remind the person to jump off the toes