Barbell Hang Power Clean

Barbell Hang Power Clean


This exercise involves lifting a barbell from a hanging position to the shoulders in a powerful motion, using the hips and legs to generate momentum. It is a compound exercise that targets multiple muscle groups, including the legs, back, and shoulders. It is commonly used in weightlifting and CrossFit training.

Muscle Group

Equipment Required

Barbell Hang Power Clean Instructions

  1. Start by standing with your feet shoulder-width apart, with the barbell on the ground in front of you.
  2. Bend down and grip the barbell with your hands shoulder-width apart, palms facing towards you.
  3. Keeping your back straight, lift the barbell up to your thighs by extending your knees and hips.
  4. Next, quickly pull the barbell up towards your shoulders by shrugging your shoulders and bending your elbows.
  5. As the barbell reaches your shoulders, quickly drop your body underneath it by bending your knees and hips.
  6. Catch the barbell on the front of your shoulders, with your elbows pointing forward and your hands still gripping the barbell.
  7. Stand up straight, with the barbell resting on your shoulders.
  8. Lower the barbell back down to your thighs by bending your knees and hips.
  9. Finally, lower the barbell back down to the ground by extending your knees and hips.

Barbell Hang Power Clean Form & Visual

Barbell Hang Power Clean

Barbell Hang Power Clean Benefits

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

Barbell Hang Power Clean Muscles Worked

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

Barbell Hang Power Clean Variations & Alternatives

  • Dumbbell Hang Power Clean
  • Kettlebell Hang Power Clean
  • Medicine Ball Hang Power Clean
  • Single Arm Hang Power Clean
  • Hang Power Snatch
  • Hang Clean and Jerk
  • Hang Muscle Clean
  • Hang High Pull