Barbell Hang Clean
Execution Guide
- Stand with the bar at hip height, holding it with a grip just outside shoulder-width.
- Hinge at the hips to lower the bar to just above the knees.
- Explosively extend the hips and shrug the shoulders.
- Pull yourself under the bar and catch it on the front delts.
- Stand up to complete the lift.
Range of Motion
Bar at knee height to racked on the front delts.
Common Mistakes to Avoid
- ×Not using enough hip drive
- ×Catching the bar with wrists bent back
- ×Not pulling under the bar quickly enough
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Develop explosive power starting from the hang position
Difficulty
Advanced
Burn (10m)
70-100
Equipment
BarbellBumper Plates
Anatomy
Primary
QuadricepsGlutesTrapezius
Secondary
HamstringsDeltoidsCoreForearms