Barbell Hang Power Clean
Primary Equipment
Olympic barbell
Olympic barbell
Instructions
- Stand holding the barbell with an overhand grip, hands slightly wider than shoulders.
- Lower the bar to just above your knees, keeping your back straight.
- Explosively extend hips, knees, and ankles, pulling the bar upwards.
- Shrug and pull the bar close, rotating wrists to catch it in a front rack.
- Stand up fully to complete the movement.
Tips
- Maintain a neutral spine throughout the lift.
- Use powerful leg and hip drive, not just arm strength.
- Keep the barbell very close to your body.
- Master the technique with light weight before increasing load.
Target Muscle
Primary
Secondary
