Barbell Hang Squat Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Barbell Hang Squat Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Hang Squat Clean with proper form and technique.
- 1
Stand with feet shoulder-width apart, grasp the barbell with an overhand grip, and hold it at thigh level.
- 2
Bend your knees slightly and lower your hips, keeping your chest up and back straight, until you can comfortably lift the bar.
- 3
Explosively drive through your heels to stand up, pulling the barbell up and transitioning it to your shoulders in a squat position.
- 4
Drop into a squat as you catch the bar on your shoulders, then stand up to finish the lift.
Tips for Success
These tips will help you perform Barbell Hang Squat Clean safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to prevent injury.
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Avoid rounding your shoulders; keep them back and down when lifting.
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Ensure your knees track over your toes and do not cave inward during the squat.
Secondary Muscles
While Barbell Hang Squat Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors . 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 Squat 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 Squat 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.
