Barbell Hang Clean High Pull

Muscles worked

Setup

1. Stand with feet hip-width apart, gripping the barbell with an overhand grip slightly wider than shoulder-width.
2. Deadlift the bar to a standing position, then hinge at the hips to lower the bar to just above your knees.
3. Keep your chest up, back flat, and shoulders positioned slightly in front of the bar.
4. Engage your core and maintain a slight bend in the knees to prepare for the explosive drive.

How to do it

1. Explosively extend your hips, knees, and ankles (triple extension) while simultaneously shrugging your shoulders toward your ears.
2. As the bar gains upward momentum, pull it vertically toward your lower chest by driving your elbows high and wide.
3. Exhale sharply during the upward explosion and allow the bar to reach its peak height without catching it.
4. Control the bar as it descends back to the hang position (above the knees) and reset for the next repetition.

Form checklist

• Keep the bar as close to your body as possible throughout the entire pull.
• Ensure your elbows remain higher than your wrists at the top of the movement.
• Drive through your mid-foot and heels to initiate the power from your legs, not your arms.
• Maintain a neutral spine and braced core to prevent lower back rounding during the hang transition.

Pro tips

• Think of the arms as 'ropes'—the power comes from the hips and legs; the arms only guide the bar upward once momentum is established.
• Focus on the 'scarecrow' position at the top, with elbows pointed out and up, to maximize trapezius and lateral deltoid recruitment.

Make it harder

• Increase the weight while maintaining the same explosive bar speed.
• Perform the movement from a 'low hang' position (just below the knees) to increase the distance the bar must travel.

Frequently asked

What muscles does the barbell hang clean high pull work?

The barbell hang clean high pull primarily targets the erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius, and also works the abs, biceps, deltoids, forearms, and triceps as secondary muscles.

What equipment do you need for the barbell hang clean high pull?

The barbell hang clean high pull uses barbell and weight plate.

Is the barbell hang clean high pull good for beginners?

The barbell hang clean high pull is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius