Hang Clean High Pull
Olympic Triple ExtensionbilateralIntermediate
Equipment Needed
Dumbbell, Barbell
Target Muscle Group
Full Body
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. 2. Bend slightly at your knees and hinge at your hips to lower the weights just below your knees, keeping your back straight. 3. Engage your core and explosively extend your hips and knees while pulling the weights upward, keeping them close to your body. 4. As the weights rise, pull your elbows high and to the side, bringing your shoulders to shoulder height. 5. Lower the weights back to the starting position in a controlled manner and repeat for the desired number of repetitions.",
