Barbell Clean High Pull
Description
The barbell clean high pull is an Olympic weightlifting accessory exercise where you perform the pull portion of a clean explosively without catching the bar. The bar travels up to roughly chest or chin height through hip extension and an explosive shrug. It builds the second pull of the clean and develops massive trap and posterior chain power.
Muscle Group
Equipment Required
Barbell Clean High Pull Instructions
- Stand with feet hip-width apart, barbell on the floor in front of you.
- Squat down and grip the bar with hands just outside your knees, overhand grip.
- Set your back flat. Brace your core. Lift your chest.
- Begin the lift like a deadlift — drive through your feet and stand up.
- As the bar passes your knees, accelerate by extending your hips and knees explosively.
- At the top of the hip extension, shrug your shoulders hard and pull the bar up with high elbows.
- Pull the bar to roughly chest or chin height. Do NOT catch — let the bar drop back to the floor.
- Reset and repeat. Use moderate weight focused on speed and explosiveness.
Barbell Clean High Pull Form & Visual
Barbell Clean High Pull Benefits
- Builds the explosive second pull of the clean
- Develops massive trap and back power
- Useful Olympic lifting accessory
- Builds posterior chain explosiveness
- Trains rate of force development
- Less technical than full cleans
Barbell Clean High Pull Muscles Worked
- Trapezius (heavy)
- Erector spinae
- Gluteus maximus
- Hamstrings
- Quadriceps
- Anterior deltoid
- Forearms and grip
Barbell Clean High Pull Variations & Alternatives
- Barbell Power Shrug
- Sumo Deadlift High Pull
- Barbell Clean and Jerk
- Hang High Pull
- Snatch-Grip High Pull
- Kettlebell High Pull
