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Barbell Hang High Pull
Explosive barbell pull from hang position that targets glutes, hamstrings, traps, and deltoids to build power and speed; key accessory for Olympic lifts like clean and snatch.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Traps, Hamstrings
Secondary Muscles
Lower Back, Lats, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Traps
9/10Upper Traps
Hamstrings
8/10Biceps Femoris, Semitendinosus
Shoulders
7/10Medial Delts
Quads
6/10Rectus Femoris
Lower Back
5/10Erector Spinae
Lats
4/10Calves
4/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
3-6 reps
Rest Between Sets
90-180 seconds • Allow full recovery for explosiveness
How to Perform
Stand with feet hip-width apart, gripping barbell overhand slightly wider than shoulders at mid-thigh hang position with straight back and engaged core.
- Push hips back slightly and bend knees to set hang position with shoulders over bar.
- Explosively extend hips, knees, and ankles in triple extension while driving through midfoot.
- Shrug shoulders up and back powerfully as hips reach extension.
- Pull bar vertically by bending elbows high and outside, keeping it close to body.
- Elevate bar to chest height with full body extension on toes.
- Control bar back to hang position by extending elbows and maintaining core tension.
Coaching Tips
Form Cues
- Drive with hips
- Elbows high and out
- Keep bar close
- Shrug aggressively
- Stay tall at top
Breathing
Inhale deeply to brace core before pull; exhale forcefully during explosive extension and shrug.
Tempo
1-0-1
Range of Motion
From mid-thigh hang to bar at clavicle height with full triple extension; avoid excessive arm dominance.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Use light weights to master form
- Maintain neutral spine throughout
- Control descent to protect shoulders
- Consult coach for technique check
Spotting
Spot from sides at hips and shoulders for heavy sets; not typically required for lighter accessory work.
Common Mistakes
- Rounding back in hang
- Pulling with arms first
- Letting bar drift forward
- Incomplete hip extension
- Dropping elbows low
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Recent wrist strain
Flexibility Needed
- Adequate ankle dorsiflexion for extension
- Shoulder external rotation for high elbows
- Hip hinge mobility
Build Up First
- Mastery of hip hinge
- Familiarity with deadlift pull
- Basic Olympic lift positions
Also known as
Hang High Pull, Barbell High Pull from Hang, Hang Power Pull
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