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Hang High Pull

Hang High Pull

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Muscle Groups
  • Abs and Core
  • Full Body
  • Hips & Buttocks
  • Legs
  • Upper Body
  • Leg power
  • Hip power
  • Torso power
  • Arm power
  • Shoulder power


The clean hang high-pull develops power in the legs, hips, torso, arms and shoulders. The hang high-pull requires less skill than the power or hang clean and therefore can be easily incorporated into beginner workout routines. The most effective workout routines emphasize big basic movements which have the greatest training effects. The hang high-pull challenges you to control and stabilize your upper-body.


  • 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.


  • 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