Barbell Hang Power Clean
Muscle Groups: Glutes, Hamstrings, Quads
Barbell Hang Power Clean focuses on Glutes, Hamstrings, Quads, with Traps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Hang Power Clean with proper form and technique.
- 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.
Secondary Muscles
While Barbell Hang Power Clean primarily targets Glutes, Hamstrings, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Forearm, Shoulders . 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 Power Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Hang Power Clean, 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.
