Barbell Clean High Pull - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Clean High Pull

Step by step instructions, muscle activation and variants for the Barbell Clean High Pull.

HardGlutesQuadriceps

About this exercise

The barbell clean high pull is an explosive Olympic weightlifting derivative that develops upper trap strength, pulling power, and full-body coordination. Starting from the floor, the movement involves a violent triple extension of the ankles, knees, and hips, followed by a powerful shrug and high elbow pull to drive the bar toward chin height.

How to Perform

  • Stand with feet hip-width apart and grip the barbell just outside the legs with an overhand grip
  • Hinge at the hips and bend the knees until the bar is over mid-foot, keeping the back flat and chest up
  • Drive through the floor by explosively extending the ankles, knees, and hips in one powerful movement
  • As the hips reach full extension, shrug the shoulders forcefully upward
  • Pull the elbows high and flare them outward, drawing the bar to chin level
  • Lower the bar under control back to the starting position and reset

Muscle Activation

Primary
GlutesQuadricepsSide shoulders
Secondary
BicepsHamstringsCalvesRear shouldersFront shouldersOuter forearmMiddle chestTrapeziusInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Clean High Pull

The Barbell Clean High Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore