By changing the position in which we’re pulling the weight we’re able to manipulate the dynamics of the movement and the results we’re getting from that exercise.

When you’re lifting from the floor you’ll be able to lift the most amount of weight, as you progress the starting position higher up the body you’ll develop more speed and power.

When you design your training programs it’s important to know what your end goal is because this will determine the position you lift from.

The sandbag high hang pull is the fastest of the high pulls and excellent for developing speed. The bag starts in the high hang position, which is in the lower pelvic region. Unlike the other high pull variations, the force is generated from the upper body which makes it the most very challenging of the high pulls.

Only attempt the high hang pull once you’ve mastered the high pull and hang high pull.

Teaching Points

  1. Start by holding bag just above the knees in the ‘hang’ position.
  2. Keep a neutral spine, core braced and chest proud.
  3. Drive down hard through the heels, explode your hips forward whilst simultaneously driving your elbows up high so that the sandbag reaches the sternum.
  4. This is a very explosive movement so it’s ok if the feet leave the floor during the upward phase.
  5. Return the bag to the starting position.

Common Problems & Solutions

Error: Losing neutrality through the spine
Correction: Keep your chest proud and shoulders down and packed.