Barbell Hang Power Clean
- Primary muscles
- Glutes, Hamstrings, Quads
- Secondary muscles
- Traps, Forearms, Shoulders
- Equipment
- Barbell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet hip-width apart, holding a barbell with an overhand, shoulder-width grip. Hinge at your hips and bend your knees slightly, allowing the barbell to hang just above your knees.
- 2 Explosively extend your hips and knees, shrugging your shoulders to pull the barbell upward.
- 3 As the barbell rises, quickly drop into a partial squat and rotate your wrists to catch the barbell in the front rack position on your shoulders.
- 4 Stand up fully, extending your hips and knees until you are in a tall standing position with the barbell on your shoulders.
- 5 Lower the barbell under control back to the starting hang position just above your knees.
