Barbell Clean High Pull

Step 1: Start by positioning yourself with your feet hip-width apart in front of the barbell, which should be close to your shins.

Step 2: Bend at the hips and knees to lower yourself down into a squat position while keeping your back straight and gripping the barbell with an overhand grip that is just wider than shoulder-width.

Step 3: Your chest should be up, with shoulders over the barbell and your eyes focused ahead.

Step 4: Begin the lift by driving through your heels to extend your legs while simultaneously raising your elbows high and to the sides. Keep the barbell close to your body as you pull it upward.

Step 5: The bar should travel near your shins and thighs, exploding upward with force exerted from your hips and legs.

Step 6: As you arrive towards the top end of the lift, the bar should reach approximately chest height. Your elbows should be higher than the barbell and point out to the sides.

Step 7: Carefully control the bar on the descent, reversing the motion to bring it back down to the starting position in a controlled manner.

Step 8: Reset and prepare for the next repetition, ensuring you maintain proper form throughout each lift to minimize injury risk.

Step 9: Perform the desired number of repetitions before resting.

Always be sure to select a weight that allows you to maintain proper form throughout the exercise. For those new to Olympic-style lifts, consider seeking instruction from a qualified trainer to ensure correct technique and safety.

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