Barbell Clean High Pull

Description

How to Do Barbell Clean High Pull

1. 1
   Setup

   Stand with your feet hip-width apart, toes slightly turned out, positioned directly over a barbell. Grip the bar with an overhand grip slightly wider than shoulder-width, ensuring your arms are straight.

2. 2
   Setup

   Hinge at your hips and bend your knees to lower into a deep squat, keeping your chest lifted, shoulders directly over or slightly in front of the bar, and a neutral spine. Your shins should be close to the bar without touching.

3. 3

   Initiate the first pull by driving through your heels and extending your knees and hips simultaneously, lifting the bar smoothly off the floor. Keep your back straight and the barbell close to your body.

4. 4

   As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension), shrugging your shoulders forcefully and rising onto your toes.

5. 5

   Continue to pull the bar vertically upward by bending your elbows, keeping them high and out to the sides, until the bar reaches approximately mid-chest height. Maintain the bar's close proximity to your body throughout this phase.

6. 6

   Control the descent of the bar by reversing the motion, slowly lowering it back to the starting position with precision and control.

Tips

• Maintain a close bar path throughout the entire lift; imagine 'zipping up a jacket' with the bar to keep it tight against your body, optimizing leverage and power transfer.
• Focus on an aggressive triple extension – simultaneously extending your hips, knees, and ankles – to generate maximum upward momentum for the bar.
• Drive your elbows high and out to the sides during the high pull phase, aiming to get them above the level of the bar to ensure proper muscle activation and height.
• Keep your entire foot flat on the floor during the initial pull from the ground to ensure a stable base and powerful drive through your legs.

Common Mistakes

• ×Rounding your back during the initial pull can lead to injury; always maintain a neutral spine and keep your chest up throughout the lift.
• ×Pulling with your arms too early before full hip extension reduces power; ensure you complete a powerful triple extension before initiating the arm pull.
• ×Allowing the bar to swing away from your body decreases efficiency and power; keep the bar as close to your body as possible by actively 'sweeping' it in.