Below Knee High Pull

Classification

Utility:	Power
Mechanics:	Compound
Force:	Pull

Instructions

Preparation

Stand with barbell using overhand grip, slightly wider than shoulder width. With back arched, lower barbell by hinging through hips while bending knees until travels just below knees. Keep arms straight with elbows pointed along bar.

Execution

Pull bar up by extending hips and straightening knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs, jump upward extending body. Flex elbows out to sides, pulling bar upward to mid-chest height.

Return

Lower bar and bend knees and hips slightly to absorb impact of arms straightening and barbell falling to upper thighs. Immediately straightening knees and hips.

Comments

Pull bar up in straight path, keeping bar close to body. Optional: Knees and hips can bend slightly as bar reaches upper chest.

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Shoulder
  • Abduction
  • External Rotation
• Scapula & Clavicle
  • Elevation
  • Upward Rotation
• Elbow
  • Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension