Weighted Bag Half Squat High Pull

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes slightly flared, holding the weighted bag by the handles or sides in front of your thighs.
2. Engage your core, pull your shoulder blades back and down, and maintain a neutral spine.
3. Position the bag so it is resting against your quads with a firm overhand grip.

How to do it

1. Inhale and perform a half squat by hinging at the hips and bending the knees until the bag is just above knee level.
2. Explosively extend your hips, knees, and ankles (triple extension) to drive the weight upward, using the momentum from your legs.
3. As the weight rises, pull it vertically toward your chin, keeping your elbows high and pointed outward.
4. Exhale at the peak of the movement, then control the bag back down to the starting position with a 2-second eccentric phase.

Form checklist

• Keep the bag as close to your torso as possible throughout the entire movement.
• Ensure your elbows remain higher than your wrists at the top of the pull.
• Do not allow your lower back to round during the initial half-squat phase.
• Drive through the mid-foot to ensure power is generated from the legs, not just the arms.

Pro tips

• Focus on an aggressive shrug at the top of the leg extension to maximize trapezius recruitment before the biceps engage.
• Think of the movement as 'zipping up a jacket' to maintain a vertical bar path and prevent the weight from swinging outward.

Make it harder

• Transition from a half squat to a full deep squat to increase the demand on the glutes and quadriceps.
• Add a two-second isometric hold at the top of the pull to increase time under tension for the deltoids and traps.

Frequently asked

What muscles does the weighted bag half squat high pull work?

The weighted bag half squat high pull primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, deltoids, erector spinae, and trapezius as secondary muscles.

What equipment do you need for the weighted bag half squat high pull?

The weighted bag half squat high pull requires no equipment — just your body weight.

Is the weighted bag half squat high pull good for beginners?

The weighted bag half squat high pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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