Barbell Hang Power Pull

Video coming soon...

Exercise Profile

Barbell Hang Power Pull Overview

The barbell Hang Power Pull workout primarily targets the shoulders, helping to build strength and definition in this muscle group.

In this exercise, the barbell is held at the hip level with a pronated grip, then explosively pulled upwards, using the shoulders to generate the force.

While the workout may also engage secondary muscles such as the traps and biceps, the focus remains on the shoulders.

Fast-track your fitness with free AI coaching!

Barbell Hang Power Pull Instructions

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend your knees and hinge at the hips, lowering the barbell to just above your knees.
Explosively extend your hips and knees, pulling the barbell straight up towards your chest.
As the barbell reaches chest height, quickly pull your elbows up and back, keeping the bar close to your body.
Lower the barbell back down to just above your knees in a controlled manner, and repeat the movement for the desired number of repetitions.

Barbell Hang Power Pull Tips

Start with a hip-width stance, gripping the barbell just outside your thighs.
Engage your shoulders by pulling them back and down, maintaining a proud chest throughout the exercise.
Initiate the movement by explosively extending your hips and knees, driving the barbell upwards.
As the barbell reaches your mid-thigh, forcefully shrug your shoulders, pulling the barbell towards your collarbone.
Keep your elbows high and wide, leading with your elbows as you pull the barbell upwards.
Lower the barbell under control, reversing the movement and engaging your shoulders to maintain stability.