Weighted Bag Half Squat High Pull

How to do it

Stand with feet shoulder-width apart and hold a weighted bag with both hands in front of your thighs. Dip into a half squat, then drive up explosively and pull the bag up to chest height with elbows leading high and wide. Lower the bag and reset into the next half squat.

1. 1Feel your legs drive the bag up as the elbows lead high and wide
2. 2Let the hip and leg drive power the pull, not just the arms
3. 3Keep your core braced and chest tall through the high pull

Common mistakes

• ×Do not let the bag drift away from your body on the pull
• ×Avoid rounding your back as you dip into the half squat
• ×Do not pull with the arms alone; sequence the legs first

Muscles worked

The weighted bag half squat high pull mainly works the side delts and upper traps, with the forearms, quads, glutes, biceps, lower back, mid traps, lower abs, hamstrings, calves, front delts, and rear delts assisting.

• Side DeltsPrimary
• Upper TrapsPrimary
• ForearmsSupport
• QuadsSupport
• GlutesSupport
• BicepsSupport
• Lower BackSupport
• Mid TrapsSupport
• Lower AbsSupport
• HamstringsSupport
• CalvesSupport
• Front DeltsSupport
• Rear DeltsSupport
• LatsMinor
• Lower TrapsMinor
• Upper AbsMinor
• ObliquesMinor
• AdductorsMinor