Barbell Hang Pull
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Barbell Hang Pull focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Forearm, Biceps, Lower Back, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Hang Pull with proper form and technique.
- 1
Stand with feet shoulder-width apart and grip the barbell with both hands, palms facing you.
- 2
Bend your knees slightly and hinge at the hips, keeping your back straight and the bar close to your body.
- 3
Inhale as you pull the barbell upward to chest level, ensuring your elbows stay higher than your wrists.
- 4
Lower the bar back to the starting position in a controlled manner.
Tips for Success
These tips will help you perform Barbell Hang Pull safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to protect your lower back.
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Avoid slouching your shoulders; keep them back and down as you pull the bar.
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Don’t use momentum; focus on smooth, controlled movements for better form.
Secondary Muscles
While Barbell Hang Pull primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Forearm, Biceps, Lower Back, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Hang Pull, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Hang Pull, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
