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Hang Clean (Barbell)

The barbell hang clean is a variation of the clean performed from a standing position with the barbell at thigh level. It targets the same muscles as the clean, focusing on explosive power and strength.

Primary Muscle Group
Type of Weight

Whole Body

Barbell

1. Setup: Stand with your feet hip-width apart, holding a barbell at thigh level with an overhand grip.
2. Grip: Grasp the barbell with hands just outside your thighs.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Slightly bend your knees.
4. Execution: Explosively extend your hips, knees, and ankles to lift the barbell. As the bar rises, shrug your shoulders and pull yourself under the bar, catching it on your shoulders in a front squat position.
5. Return: Stand up fully with the barbell on your shoulders. Lower the bar back to the starting position. Repeat for the desired number of reps.

Diagram of the muscles activated:

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