RAM High Pulls
An explosive pull driving the RAM from the hips to chest height, building the upper back, traps and hip power.
Level: Intermediate
Primary: Back - Upper
Secondary: Glutes Shoulders - Rear Traps
Movement: Compound
Tags: Explosive Pull
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Strength (Weight Lifting)
Equipment: RAM
Target muscles
The upper back, traps and rear delts finish the pull as the elbows drive high, but the hips and legs supply the power that launches the RAM upward. It trains the explosive transfer of force from the lower body to a high finish — a friendly, accessible cousin of the Olympic-lift high pull.
How to perform
Setup
Hold the RAM by the handles in front of the thighs, feet hip-width, knees soft, back flat, chest up.
Execution
Dip slightly at the hips and knees, then extend explosively, driving the hips forward to launch the RAM upward. As it rises, pull the elbows high and wide to bring the bar toward chest height, leading with the elbows. Control the RAM back down to the start and reset. The hip drive initiates each rep; the arms only finish the pull.
Common mistakes
- Pulling with the arms and no hip drive, turning it into an upright row.
- Letting the RAM swing out away from the body.
- Rounding the back during the dip.
- Using a load so heavy the explosive speed disappears.
Progressions and regressions
Regress to a RAM upright row or a hang shrug to build the finish, or reduce load to keep speed high. Progress toward RAM cleans and snatches, which share the hip-drive pattern. Keep the load moderate and the bar speed fast.
Programming notes
Program it as power or conditioning work, 3-4 sets of 6-10 reps, early enough that fatigue doesn't blunt the speed. It builds explosive pulling power and upper-back strength and slots well into athletic circuits.
