Barbell Hang Squat Clean
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Lower back, Traps
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a barbell with a wide overhand grip just above your knees.
- 2 Explosively extend your hips and knees while shrugging your shoulders and pulling the barbell upwards.
- 3 Rapidly drop into a deep squat, rotating your wrists to catch the barbell in the front rack position across your shoulders.
- 4 Drive through your heels to stand up fully, maintaining the barbell in the front rack position.
- 5 Lower the barbell in a controlled manner back to the hang position just above your knees to complete the repetition.
