Barbell Hang Clean
Primary Equipment
Olympic barbell
Olympic barbell
Instructions
- Stand holding the barbell just above your knees, hands slightly wider than shoulders.
- Explosively extend your hips and knees, shrugging your shoulders to pull the bar up.
- As the bar rises, quickly drop under it, rotating your elbows to catch it in a front rack position.
- Stand up fully, maintaining the bar in the front rack.
- Lower the bar to the floor in a controlled manner.
Tips
- Keep your back straight and core engaged throughout the lift.
- Drive power from your legs and hips, not just your arms.
- Keep the barbell close to your body during the pull phase.
- Ensure a stable front rack position before standing.
Target Muscle
Primary
Secondary
