Barbell Hang Clean
Gym Exercise Card
Equipment
The Barbell Hang Clean is a dynamic compound exercise that builds explosive power and strength. It primarily targets the lower body with emphasis on hip extension, and strengthens the upper body by engaging the shoulders and traps.
How to do it
- Stand with feet hip-width apart, holding the barbell just above the knees.
- Bend slightly at hips and knees, keeping chest up and back straight.
- Quickly extend hips and knees, shrug shoulders, and pull the bar upward.
- Catch the barbell on the shoulders while dropping into a partial squat.
- Stand up fully to complete the movement.
Muscles worked
Primary Quadriceps
Secondary Deltoid Anterior Gluteus Maximus Hamstrings Trapezius Upper Fibers
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