Clean High Pull

Body region

• Legs
• Back
• Shoulders
• Glutes

Muscles

Main

• Trapezius
• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis

Helps

• Deltoid
• Erector Spinae
• Biceps Femoris
• Biceps

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Set up as for a clean, bar over mid-foot, back flat.
2. Extend the legs and hips powerfully as the bar passes the knees.
3. Shrug and pull the elbows high and outward so the bar reaches chest height.
4. Lower the bar under control to the thighs and the floor.

Cues

• Finish tall on the toes with the elbows leading.
• Keep the bar close to the body.

Common mistakes

• Bending the arms before the legs finish extending.
• Leaning back at the top.
• Letting the bar swing away from the body.

Alternatives

• Clean Pull
• Dumbbell High Pull