Barbell Clean High Pull
Expert Advice
Focus on explosive power from the hips and keep the bar close to your body throughout the lift.
How-to-do Steps
- Stand with feet shoulder-width apart, barbell on the ground in front of you.
- Bend at the hips and knees to grip the bar slightly wider than shoulder-width.
- In a swift movement, lift the bar by extending your hips and knees.
- As the bar passes your thighs, pull it towards your chin, leading with your elbows.
- Keep the bar close to your body and your core tight.
- Lower the bar back to the ground in a controlled manner.
- Reset and repeat for the desired number of repetitions.
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Muscles Worked
Barbell Clean High Pull primarily targets the Shoulders, Glutes, Quads, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Glutes20%
Quads20%
Secondary
Biceps10%
Forearms10%
Calves5%
Hamstrings5%
Abs5%
Traps5%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Clean High Pull work?
Barbell Clean High Pull primarily targets the Shoulders, Glutes, Quads. Secondary muscles involved include Biceps, Forearms, Calves, Hamstrings, Abs, Traps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Clean High Pull?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Clean High Pull suitable for beginners?
Barbell Clean High Pull is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
