Barbell Hang Power Clean
Description
The barbell hang power clean is an Olympic lifting derivative where you start with the barbell at mid-thigh (hang position) and explosively pull it to the front rack. The "power" designation means you catch it in a partial squat rather than a full squat. It builds explosive hip drive, trap strength, and catching mechanics.
Muscle Group
Equipment Required
Barbell Hang Power Clean Instructions
- Stand with feet hip-width apart. Hold the barbell with an overhand grip slightly wider than shoulder-width.
- Hinge at the hips to lower the bar to mid-thigh level (the hang position). Knees slightly bent.
- Brace your core. Flat back. Shoulders over the bar.
- Explosively extend your hips, knees, and ankles — driving the bar upward.
- Shrug your shoulders hard as the bar rises.
- Pull yourself under the bar and catch it on your front shoulders (front rack) in a quarter-squat.
- Stand up from the quarter-squat with the bar in the front rack.
- Lower the bar back to the hang position and repeat.
Barbell Hang Power Clean Form & Visual
Barbell Hang Power Clean Benefits
- Builds explosive hip drive and power
- Develops trap strength and upward pull
- Easier to learn than full cleans from the floor
- Excellent athletic power exercise
- Carries over to sport performance
- Develops rate of force development
Barbell Hang Power Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Trapezius (upper)
- Erector spinae
- Anterior deltoid (catch)
- Core (heavy bracing)
Barbell Hang Power Clean Variations & Alternatives
- Barbell Power Clean (from floor)
- Barbell Hang Clean (full squat catch)
- Kettlebell Hang Clean
- Dumbbell Hang Power Clean
- Hang Clean Pull
