Zirv Fitness
Strength exercise

Clean Grip High Pull

How to do it

  1. Stand with feet hip-width apart and take a shoulder-width hook grip just outside the shins.
  2. Lift the bar from the floor with a flat back, keeping it close to the shins until it passes the knees.
  3. Extend the hips and knees explosively to drive the bar upward past the thighs.
  4. Shrug the shoulders hard and pull with the arms, leading with the elbows high and out to the sides.
  5. Pull the bar to chest height, squeezing the forearms and grip through the top of the movement.
  6. Lower the bar back to the floor under control, resetting the hook grip before the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Barbell Overhead Squat (Snatch Grip)Overhead Squat (Clean Grip)Snatch Grip DeadliftAxle Clean and PressBarbell CleanBarbell Clean and Jerk
Type
Strength
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Forearm Flexors, Core
Measured in
Reps and weight
Tools
1RM Calculator