Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Clean High Pulls generate significant systemic fatigue, so Iridium weighs this exercise heavily against your Maximum Recoverable Volume limits. The app checks your 7-day workout history to ensure your posterior chain is fully recovered before programming this explosivity-focused movement. Iridium typically places this exercise at the start of your session to maximize power output while you are fresh.

Form Cues

Start with feet hip-width and back flat
Explosively extend hips and knees simultaneously
Keep the bar close to your body throughout
Shrug shoulders forcefully toward your ears at the top
Drive elbows up and out to finish the movement

Don't

Don't pull with your arms before your hips extend
Don't let your back round at any point
Don't allow the bar to swing away from your body
Don't hyperextend your lower back at the top
Don't catch the bar; simply control the descent

Common Mistakes

Bending arms too early (early arm pull)
Rounding the lumbar spine
Lack of explosive hip drive
Using a weight that is too heavy
Letting the bar drift forward

Muscles Worked

This exercise is a powerhouse for the posterior chain, primarily targeting the glutes and hamstrings to generate the initial upward force. It heavily engages the upper trapezius and upper back to finish the pull, while the quadriceps provide the initial drive from the floor.