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Barbell Hang Pull

Advanced

Barbell Hang Pull

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Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

  • Description
  • Instructions
  • Muscle Groups
  • Tips

Exercise Description

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.

Exercise Instructions

  • Step 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.
  • Step 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.

Muscle Groups

Barbell Hang Pull targets Abs, Biceps, Delts, Glutes, Hamstrings, Quads, Shoulders, Traps as seen below.

Layer 1

Exercise 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.