Barbell Hang Pull

The barbell hang pull increases full-body power and strength in the legs, back, and shoulders. This exercise will improve the ability to perform similar exercises such as the barbell deadlift, barbell clean, and shrug. Make sure to shrug with your shoulders and traps to pull the weight up, as you extend your hips and fire your glutes.


  1. 493_A
    Grab a barbell using an overhand grip with your hands about shoulder-width apart. Assume a partial squat stance with the barbell resting just above your knees.
  2. Barbell Hang Pull
    Explode up and allow the momentum from your lower body to drive the barbell up in the air. Shrug your shoulders at the top of the exercise to complete the movement before lowering the bar to the starting position.

Trainer’s Tips

  • Do not allow the bar to swing out and away from the body. Keep the bar as close to the body as possible throughout the entire exercise.
  • The majority of the power should come from the hips. Avoid using your upper body to muscle the weight up.
  • Be sure to perform this exercise in a quick and explosive manner.