Weighted Bag Half Squat High Pull - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Bag Half Squat High Pull

Step by step instructions, muscle activation and variants for the Weighted Bag Half Squat High Pull.

MediumQuadricepsFront shoulders

About this exercise

The weighted bag half squat high pull combines a partial squat with an explosive upright row motion using a weighted bag or medicine ball. The movement trains the lower body through the squat component and the upper body through the high pull, making it an effective full-body conditioning exercise.

How to Perform

  • Stand with feet shoulder-width apart, holding a weighted bag in both hands in front of your hips
  • Lower into a half squat by bending your knees to about 45–90 degrees, keeping your chest up
  • Explosively drive through your heels to straighten your legs
  • As your legs extend, pull the bag upward to chin height, flaring your elbows out to the sides
  • At the top, your elbows should be above shoulder height
  • Lower the bag back to hip level as you descend into the next half squat
  • Maintain a controlled rhythm throughout the movement

Muscle Activation

Primary
QuadricepsFront shoulders
Secondary
GlutesHamstringsTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Bag Half Squat High Pull

The Weighted Bag Half Squat High Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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