Barbell Hang Clean

Expert Advice

Use a hook grip and focus on a rapid 'triple extension' of the ankles, knees, and hips to generate the power needed to clean the bar.

How-to-do Steps

Stand with feet hip-width apart, holding the barbell at thigh level.
Bend your knees slightly and hinge at the hips to lower the bar just above knee level.
Explosively extend your hips, knees, and ankles to propel the bar upwards.
Drop under the bar quickly, catching it at shoulder level in a front squat position.
Stand up straight to complete the clean.
Lower the bar back to the starting position and reset for the next rep.

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Muscles Worked

Barbell Hang Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, Abs, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads15%

Biceps15%

Forearms10%

Shoulders10%

Calves10%

Glutes10%

Hamstrings10%

Chest10%

Abs10%

Equipment

Barbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Barbell Hang Clean work?

Barbell Hang Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, Abs. It is classified as a Strength exercise performed with Barbell.

How many sets and reps should I do for Barbell Hang Clean?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Barbell Hang Clean suitable for beginners?

Barbell Hang Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.