Strength Training · Olympic Weightlifting · Functional Fitness
Clean High Pull
The clean high pull is an explosive barbell lift from the floor, finishing with your elbows high and outward rather than catching the bar. It trains leg and hip power along with the upper back.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart beneath the bar, with the bar over your midfoot.
- Take an overhand grip just outside your legs, with your knees bent and hips above knee level.
- Position your shoulders slightly ahead of the bar with your back flat and arms straight.
- Push through the floor to lift the bar past your knees, keeping it close to your legs.
- Rapidly extend your hips and knees as the bar reaches your upper thighs.
- Guide your elbows high and outward after full extension, letting the bar rise close to your torso without catching it.
- Lower the bar to your thighs as your arms straighten.
- Return the bar to the floor by bending your hips and knees.
Form cues
- Brace before the bar leaves the floor.
- Keep your knuckles pointing down.
- Finish with a strong shrug.
Common mistakes
- Hips shooting up firstKeep your hips and shoulders rising together during the initial pull.
- Leaning backward at the finishFinish upright with your ribs over your pelvis instead of arching your lower back.
- Forcing the bar higherLet your leg drive determine the bar's height rather than muscling it toward your chin.
Safety
Heavy loads or poorly timed pulls can strain your lower back, shoulders, or elbows. Losing control of the moving bar can injure you or someone nearby.
- Practice with a light load at standard bar height before adding weight.
- Secure the plates with collars and keep the platform clear.
- End the set when speed or coordination deteriorates.
- Learn how to release the bar safely onto a suitable platform before using loads you cannot comfortably lower.
Choose a controlled clean deadlift or seek advice from a physiotherapist first if explosive pulling causes back, shoulder, or elbow pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Lifting Belt (optional)
- Lifting Straps (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Pause on the floor between reps to reset your starting position; prioritize speed over load.