Barbell Clean High Pull

Muscles worked

Setup

1. Stand with feet hip-width apart, shins close to the barbell, and grip the bar just outside your knees using an overhand or hook grip.
2. Lower your hips, keep your chest up, and flatten your back so your shoulders are positioned slightly in front of the bar.
3. Engage your core and pull your shoulder blades back and down to create tension throughout the posterior chain.

How to do it

1. Initiate the lift by driving through the floor with your legs, keeping the bar close to your shins and maintaining a constant back angle until the bar clears your knees.
2. Once the bar reaches mid-thigh, explosively extend your hips, knees, and ankles (triple extension) while simultaneously shrugging your shoulders upward.
3. Allow the momentum to carry the bar toward your chest, pulling your elbows high and wide, and exhale sharply at the peak of the movement.
4. Lower the bar under control back to the starting position, inhaling as you reset your stance for the next repetition.

Form checklist

• Keep the barbell as close to your body as possible to maintain a vertical bar path.
• Ensure your elbows remain higher than your wrists at the top of the pull.
• Maintain a neutral spine and avoid leaning back excessively at the top of the extension.
• Keep your heels on the ground until the final explosive 'jump' phase of the triple extension.

Pro tips

• Focus on the 'shrug-pull' sequence; the arms should only act as whips to guide the bar after the legs and hips have generated the power.
• Use a hook grip (thumb tucked under fingers) to maintain a secure hold during the high-velocity phase of the lift.

Make it harder

• Perform the movement from a 'hang' position (starting with the bar at knee height) to increase the demand on explosive hip recruitment.
• Add a 2-second pause at the knee during the first pull to build positional strength and isometric control.

Frequently asked

What muscles does the barbell clean high pull work?

The barbell clean high pull primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the abs and obliques as secondary muscles.

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

The barbell clean high pull uses barbell and weight plate.

Is the barbell clean high pull good for beginners?

The barbell 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 Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Full CleanAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Hang SnatchAdvanced · calves, glutes, hamstrings, lats, quadriceps, and trapezius