Weighted High Bag Pull Half-Squat

1. Starting position: Begin by standing with your feet shoulder-width apart, holding a weighted bag in front of you with both hands. Your grip should be neutral, with hands on the side handles of the bag, if available.

2. Half squat: Drop into a half squat position by lowering your body back and down, keeping your chest lifted and back straight. The weighted bag should rest between your legs, and your thighs should be approximately parallel to the floor.

3. High pull: In a quick and explosive motion, drive through your heels to extend your hips and knees while simultaneously pulling the bag upwards towards your chin. Your elbows should lead the movement, and they should rise higher than the bag as you pull it upward.

4. Peak: As the bag reaches its highest point, it should be close to your body, around chest level. Keep your core tight throughout the movement to stabilize your torso.

5. Lowering the bag: Lower the bag back down to the start position in a controlled manner and repeat the exercise for the desired number of repetitions.

6. Form and breathing: Ensure your form is correct throughout the exercise, focusing on controlled movements and proper breathing. Inhale as you lower into the half squat and exhale as you perform the high pull. Remember to choose a weight that allows you to perform the exercise with good form and control. Increase the weight as you grow stronger. Always consult with a fitness professional or personal trainer if you are unsure about the technique or have any pre-existing conditions that might affect your ability to perform this exercise safely.

---