Barbell Hang Clean

Barbell Hang Clean


This exercise involves lifting a barbell from a hanging position to the shoulders in one fluid motion, using a combination of explosive power and technique. It primarily targets the muscles of the legs, hips, and upper back, while also engaging the core and shoulders.

Muscle Group

Equipment Required

Barbell Hang Clean Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell in front of you on the ground.
  2. Bend down and grip the barbell with your hands shoulder-width apart and your palms facing towards you.
  3. Stand up, lifting the barbell with your arms straight and your back straight.
  4. Bend your knees slightly and then explosively jump up, shrugging your shoulders and pulling the barbell up towards your chest.
  5. As the barbell reaches chest height, quickly drop underneath it and catch it on the front of your shoulders, with your elbows pointing forward.
  6. Stand up straight with the barbell on your shoulders, then lower it back down to the starting position.
  7. Repeat for the desired number of repetitions.

Barbell Hang Clean Form & Visual

Barbell Hang Clean

Barbell Hang Clean Benefits

  • Improves explosive power and speed
  • Targets multiple muscle groups including the shoulders, back, hips, and legs
  • Increases overall strength and muscle mass
  • Improves coordination and balance
  • Can be modified for different fitness levels and goals

Barbell Hang Clean Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Biceps
  • Forearms
  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves

Barbell Hang Clean Variations & Alternatives

  • Power Clean
  • Hang Power Clean
  • Hang Clean and Jerk
  • Hang Clean Pull
  • Hang Clean High Pull