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Barbell Clean High Pull

Barbell Clean High Pull

The Barbell Clean High Pull is a dynamic and powerful exercise that targets multiple muscle groups in the body. It is a combination of the clean and the upright row exercises, creating a seamless movement that engages the lower body, upper body, and core muscles. This exercise primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back. By explosively extending your hips and knees, you generate the power to lift the barbell from the floor to your chest, activating these muscles to their fullest potential. In addition to the lower body, the Barbell Clean High Pull also works the muscles of the upper body. The pulling motion engages the shoulder muscles, particularly the deltoids and trapezius, as well as the biceps and forearms. This exercise promotes upper body strength and stability, leading to improved posture and overall athletic performance. The Barbell Clean High Pull is a compound exercise that not only builds strength but also enhances coordination and explosiveness. It challenges your cardiovascular system, making it a great addition to any high-intensity workout routine. Just be sure to maintain proper form throughout the movement to prevent injury and maximize results.

Instructions

  • Start by standing with your feet shoulder-width apart, with a barbell on the floor in front of you.
  • Bend your knees and hinge at the hips to lower yourself into a squat position, keeping your back straight and grip the barbell with an overhand grip, hands shoulder-width apart.
  • Keep your chest up and drive through your legs and hips to explosively extend your body and pull the barbell up towards your chin, leading with your elbows.
  • As the barbell reaches chest height, keep your core engaged and quickly transition to pull your body underneath the bar, while rotating your elbows underneath the barbell.
  • Catch the barbell on your upper chest, with your elbows high and your fingers relaxed on the bar.
  • Stand up straight, fully extending your hips and knees, while keeping the barbell close to your body.
  • Lower the barbell back down to the starting position, by reversing the movement, and return to the squat position.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Warm up properly before attempting the Barbell Clean High Pull to prevent injury.
  • Focus on maintaining proper form throughout the movement to maximize effectiveness and avoid strain.
  • Engage your core and keep your back straight during the exercise to promote stability and reduce the risk of injury.
  • Start with lighter weights and gradually increase the load as your strength and technique improve.
  • Control the descent of the barbell back to the starting position to enhance muscle activation and control.
  • Pay attention to your breathing pattern during the exercise, exhaling during the pulling phase and inhaling during the lowering phase.
  • Incorporate variations of the Barbell Clean High Pull, such as single-arm or dumbbell variations, to target different muscle groups and add variety to your routine.
  • Combine the Barbell Clean High Pull with compound movements like squats or lunges to create a full-body workout.
  • Stay hydrated and fuel your body with a balanced diet to support muscle growth and recovery.
  • Consult with a qualified fitness professional for personalized advice and guidance on incorporating the Barbell Clean High Pull into your fitness routine.

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