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High Pull to Push Out with One Bumper Plate

Explosive pull to push movement

ShouldersIntermediatePowerPull

At a glance

Muscles workedPrimary: Shoulders and traps
Muscle groupShoulders
DifficultyIntermediate
TypePower · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Hold plate at hips
  2. Step 2: Explosive high pull
  3. Step 3: Transition to push out
  4. Step 4: Extend arms forward
  5. Step 5: Lower with control

Equipment

Coaching tips

Benefits

Explosive pull to push movement

Common mistakes

Using too much arm pull

Make it harder

Faster pull phase

Make it easier

High pull only

Breathing

Exhale on push

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.