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Barbell Hang Pull

ADVANCED

Barbell Hang Pull

Barbell Hang Pull can help build muscles across your body, including in your glutes, hamstrings, quadriceps, biceps, and core. Barbell Hang Pull also increases your ability to perform similar exercises like Barbell Clean, Barbell Dead Lift, and Shrug.

STRENGTH ADVANCED BARBELL

Demonstration Video

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Target Muscles

Layer 1
ABS BICEPS DELTS GLUTES HAMSTRINGS QUADS SHOULDERS TRAPS

Instructions

  1. Grab the barbell in an overhand grip, with your hands shoulder-width apart. Get into a partial squat position with a barbell just above your knees.
  2. Explode and let the lower body momentum lift the bar in the air. Shrug your shoulders at the top of the exercise to complete the movement before lowering the bar back to the starting position.

Tips

  • Do not let the bar swing and move away from the body and keep the barbell close to your body throughout the exercise.
  • Most of the strength should come from the hips. Try not to use your upper body for weight gain.
  • Be sure to perform this exercise in a fast and explosive manner.

Alternative Exercises

Barbell High Pull
ADVANCED

Barbell High Pull

STRENGTH BARBELL

Barbell High Pull is a good exercise to build strength and power. It is a gym workout exercise that targets quadriceps, hamstrings, and shoulders, and it also involves glutes and claves, hip flexor, and lower back. It builds muscle in the arms, shoulders, ...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024