The barbell high pull is performed to increase bar speed awareness and force production in the hang clean. Its element of immediate force transfer from the second pull can also assist in gains in the power clean from the floor. These are the type of LOW volume strength and power movements that allow humans to generate more force in sprinting and jumping. Many people not competing or in team play don’t do them, or injure themselves from poor technique and this is such as shame. Notice how my feet maintain on the ground until the bar is pulled form the crease of the hip. I utilize the hook grip, in which I turn my wrist in slight flexion so the path of the bar is close to my body. Cleans are fantastic, but they do take a good amount of spinal extension, skill, and hip drive. Start with things like kettlebell swings, single leg glute bridges, overhead extension, trap bar deadlifts, and reactive plyometric drills to develop the skills needed to triple extend with bars. Going straight into heavy cleans and pulls without adequate skill and mobility is a recipe for injury. This is why CrossFIt classes have a shoulder injury rate percentage of around 31%. Remember, heavy power should be programmed with low volume. Lighter power or bodyweight can be done often, these should be programmed with days off in between heavy bouts.