This Exercise May Make You Puke (But It'll Build Muscle Fast)

Build muscle and endurance with this brutal barbell circuit designed by Scott Prohaska.

High Pull From Floor

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High Pull From Floor

Instructions:

  • Start with the bar on the floor
  • Hold the bar with a slightly-wider-than-shoulder-width grip
  • Keep your low back tight, move your chest over the bar and push your hips back
  • Explosively jump up by fully extending your hips, knees and ankles, while forcefully shrugging your shoulders to propel the bar into the air
  • Keep the bar close to your body as you pull itĀ up to your chin with your elbows high
  • Land on the ground with your knees bent
  • Lower the bar down the front of your body and squat down to return to the starting position

Photo Credit: Getty Images // Thinkstock

Topics: CARDIO | BUILD MUSCLE | BARBELL EXERCISES | WORKOUTS | POWER | PULLS | TRAINER | BARBELL | ENDURANCE | SWEAT | LUNCH | STRENGTH EXERCISES