Barbell Clean High Pull

Barbell Clean High Pull


This exercise involves lifting a barbell from the ground to the shoulders in a quick and explosive motion, using the hips and legs to generate power. The movement is similar to a deadlift, but with a more upright posture and a focus on pulling the barbell up towards the chin.

Equipment Required

Barbell Clean High Pull Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keeping your back straight, lift the barbell off the ground and bring it up to your thighs.
  4. Next, explosively pull the barbell up towards your chest, keeping your elbows high and your shoulders back.
  5. As the barbell reaches chest height, quickly drop your elbows and pull the barbell up towards your chin, keeping it close to your body.
  6. Lower the barbell back down to your thighs and repeat for the desired number of reps.

Barbell Clean High Pull Form & Visual

Barbell Clean High Pull

Barbell Clean High Pull Benefits

  • Develops explosive power in the hips, glutes, and upper body
  • Improves overall strength and muscle mass in the back, shoulders, and arms
  • Increases grip strength and forearm endurance
  • Enhances athletic performance in sports that require explosive movements, such as basketball, football, and track and field
  • Improves posture and core stability
  • Can be modified for different fitness levels and goals

Barbell Clean High Pull Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Forearms

Barbell Clean High Pull Variations & Alternatives