Clean High Pull
The Clean High Pull is an explosive power exercise that combines a deadlift with a forceful shrug and upright row motion. It develops triple extension capabilities and upper back strength without the technical complexity of catching the bar.
Because the Clean High Pull places a high demand on your central nervous system (CNS), our AI analyzes your HRV and sleep data via HealthKit to determine if you are recovered enough for peak power output. If your recovery metrics are low, the app may suggest reducing the weight or volume to prevent overtraining. Additionally, by tracking your RPE and weight specifically for this lift, the system learns your strength curve and can auto-adjust loads to ensure you maintain the explosive speed necessary for power development rather than grinding through slow reps.
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 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.
Primary
Secondary
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