{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "High Pull",
      "kind": "common"
    },
    {
      "text": "Hang High Pull",
      "kind": "common"
    },
    {
      "text": "Barbell High Pull",
      "kind": "common"
    },
    {
      "text": "Hang Clean High Pull",
      "kind": "common"
    },
    {
      "text": "Clean High Pull from Hang",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "power",
      "olympic-weightlifting",
      "strength"
    ],
    "movement_patterns": [
      "hinge",
      "vertical-pull",
      "olympic-lift"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "strap",
      "weight-plate"
    ],
    "required": [
      [
        "barbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "289"
  },
  "id": "oec:barbell-hang-high-pull",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, gripping the barbell with a double-overhand or hook grip just outside shoulder width.",
      "Engage your lats, brace your core, and set your shoulders slightly ahead of the bar.",
      "Hinge at the hips and slightly bend your knees to lower the bar to just below the kneecaps while maintaining a neutral spine."
    ],
    "steps": [
      "Rapidly initiate the pull by driving your feet into the floor and extending your hips and knees explosively.",
      "As you reach full extension, aggressively shrug your shoulders and allow your ankles to plantarflex.",
      "Direct the momentum upward, allowing your elbows to bend high and outside until the barbell reaches mid-to-upper chest height.",
      "Guide the bar back down smoothly under control into the hang position or floor to reset for the next repetition."
    ],
    "breathing": "Inhale and brace your trunk before descending into the hang, and exhale forcefully as you explode through triple extension.",
    "cues": [
      "Jump through the floor.",
      "Shrug hard and fast.",
      "Keep elbows high and wide.",
      "Keep the bar close to your shirt."
    ],
    "common_faults": [
      {
        "fault": "Pulling primarily with the arms rather than driving momentum through the hips and legs.",
        "correction": "Treat the arms as ropes until triple extension is achieved; let the lower body generate the upward momentum before bending the elbows."
      },
      {
        "fault": "Swinging the barbell outward away from the body in an arc.",
        "correction": "Keep the lats engaged and drive elbows up and outward to keep the bar traveling vertically along the torso."
      },
      {
        "fault": "Rounding the lower back in the hang position.",
        "correction": "Maintain an arched, braced spine and hinge deeply through the hips without collapsing the chest."
      }
    ],
    "safety": {
      "precautions": [
        "Use bumper plates when available so the bar can be safely dropped if balance is lost.",
        "Do not compromise bar path to pull higher; focus on hip drive rather than pulling the wrists above the elbows."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Hang High Pull",
  "previous_ids": [
    "oec:high-pull"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: High Pull",
        "url": "https://wger.de/en/exercise/289/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "Mahoney"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:barbell-clean"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-power-clean"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-power-clean"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An explosive Olympic-lifting derivative where the lifter extends the hips, knees, and ankles from a hang position to violently accelerate a barbell upward to chest height."
}