Barbell Hang High Pull

oec:barbell-hang-high-pull

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: High Pull, Hang High Pull, Barbell High Pull, Hang Clean High Pull, Clean High Pull from Hang

How to do it

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.

Movement

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

Pulling primarily with the arms rather than driving momentum through the hips and legs.: Treat the arms as ropes until triple extension is achieved; let the lower body generate the upward momentum before bending the elbows.
Swinging the barbell outward away from the body in an arc.: Keep the lats engaged and drive elbows up and outward to keep the bar traveling vertically along the torso.
Rounding the lower back in the hang position.: Maintain an arched, braced spine and hinge deeply through the hips without collapsing the chest.

Safety

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.

Muscles

Gluteus maximus prime mover
Upper trapezius prime mover
Hamstrings synergist
Side deltoid synergist
Gastrocnemius synergist
Biceps brachii synergist
Erector spinae stabilizer

Joints

Hip: Extension
Knee: Extension
Ankle: Plantarflexion
Shoulder blade: Elevation, Upward rotation
Shoulder: Abduction, Flexion
Elbow: Flexion
Lumbar spine: Isometric stabilization

Details

Movement: Hip hinge, Vertical pull, Olympic lift
Modality: Power, Olympic weightlifting, Strength
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Barbell
Record: Repetitions and Load
Load: external, total

regression of Barbell Clean
regression of Barbell Power Clean
substitute for Barbell Power Clean

Sources

wger: High Pull, by Mahoney (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.

Data

barbell-hang-high-pull.json