Exercise Lab

Hang High Pull

View Instructions

Equipment

  • Barbell

Muscle Groups

  • Abs & Core
  • Full Body
  • Hips & Buttocks
  • Legs
  • Upper Body

Purposes

  • Leg power
  • Hip power
  • Torso power
  • Arm power
  • Shoulder power

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Description

  • Hold the barbell with your hands slightly outside of hip-width.
  • Bend forward and assume an athletic stance, your arms hanging straight down and your shoulders over the bar.
  • With one quick burst of motion, extend your legs and hips straight up, as if to jump.
  • The barbell moves upward because of the momentum created by your legs.
  • The arms simply "follow" the barbell, the elbows leading the way.
  • Let the barbell "glides" back down, with control by the arms.
  • This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.

ProTip

  • The upward velocity of the barbell is created by the legs

Mistakes

  • At the set up: Shoulders held behind the barbell
  • At the set up: Barbell resting on top of the thighs
  • At the set up: Elbows are bending
  • During the pull: Excessive pulling with the arms instead of extending the legs
  • Bending the elbows before the legs are fully straightened