Clean High Pull | Gymacetamol

Muscles Worked

Primary

BackShoulders

Secondary

GlutesHamstrings

Quick Cues

1

Pull to chest height

2

Elbows high and outside

3

Explosive hip extension

4

No catching the bar

Equipment Needed

Barbell

Set up as you would for a clean: feet hip-width, hook grip, back flat, chest tall.
Push the floor away, keeping the bar close to your body.
As the bar passes your knees, explosively extend your hips and shrug.
Continue pulling the bar upward by driving your elbows high and outside.
The bar should reach upper chest to chin height.
Keep the bar close to your body throughout the pull.
Lower the bar back to the floor under control.
Repeat for the desired number of repetitions.

Common Mistakes

Not extending the hips fully

Pulling with the arms instead of the hips

Letting the bar swing away from the body

Pro Tips

Use this as an accessory to build pulling power for cleans

Focus on extending aggressively through the hips

The bar should travel to chest height without any catch

Your Progress

Variations

Snatch High Pull

Clean Pull

Muscle Clean