Barbell Clean High Pull Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Gluteus Maximus, Brachialis, Hamstrings, Trapezius Lower Fibers, Soleus, Infraspinatus, Brachioradialis, Quadriceps, Adductor Magnus, Gastrocnemius, Serratus Anterior, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- High Pull Clean, Clean High Pull
How to: Barbell Clean High Pull
- Stand with feet shoulder-width apart and grip the barbell with both hands, palms facing you.
- Engage your core and set your shoulders back.
- Begin the movement by pushing through your heels, extending your hips and knees.
- Pull the barbell up while driving your elbows out to the side.
- As the bar approaches your chest, shrug your shoulders and lift your elbows higher.
- Lower the barbell back down to the starting position and repeat.
Common Mistakes
- Using too much weight and compromising form.
- Not fully extending the hips and knees before pulling the barbell.
- Letting the bar drift away from the body.
Modifications
- Use lighter weights or perform the movement without weights.
- Perform the exercise from a seated position to reduce lower back strain.
Tips
- Make sure to keep your back straight throughout the movement.
- Engage your core to maintain proper stability.
- Practice the movement without weights to perfect your form.
Barbell Clean High Pull Alternatives
Tags
strength
barbell
shoulders
glutes
legs
weightlifting