Hang clean with barbell
The barbell hang clean is a dynamic exercise that offers multiple benefits. It primarily targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the upper back, shoulders, and arms. This full-body workout enhances explosive power, coordination, and agility, making it ideal for athletes in sports requiring quick, powerful movements. Additionally, it aids in improving core stability and overall strength. Incorporating the Barbell Hang Clean into training can lead to increased performance and reduced injury risk.
| Primary muscle group: | FullBody |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
39kg
Avg. weight
86lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grip and Start Position: Stand with feet shoulder-width apart. Use a double overhand or hook grip on the barbell, which should hang at mid-thigh. Keep your back straight and slightly inclined forward.
- 2Initial Lift: Aggressively extend your hips, knees, and ankles to drive the barbell upward. Shrug your shoulders towards your ears as you extend.
- 3Transition and Pull: At full extension, initiate the final pull by shrugging and flexing your arms with elbows up and out.
- 4Catch the Bar: At peak extension, pull yourself under the bar, rotating elbows under it. Catch the bar in a front squat position with shoulders protracted, bar lightly touching your throat, and hands relaxed.
- 5Front Squat Descent: Continue descending into a squat position, aiding your recovery.
- 6Recover to Standing: Drive through your heels to stand up, keeping your torso upright and elbows up. Maintain control and return to a fully standing position.
- 7Repeat the steps for your desired number of repetitions.
Tips & Tricks
Ensure your feet are shoulder-width apart for optimal balance and power generation.
Keep a slight bend in your knees to initiate the movement from an athletic position.
Use a shoulder-width grip on the barbell with your palms facing you.
Consider a hook grip for better control and stability during the lift.
Maintain a tight core throughout the movement to protect your lower back.
This will help in transferring power from your legs to the barbell more efficiently.
Practice a proper hip hinge by pushing your hips back, not down, to maximize the use of your posterior chain (glutes, hamstrings).
Avoid squatting by dropping your hips too low.
Focus on an explosive upward movement when transitioning from the hang position to the clean.
Drive through your heels to use the full power of your legs.
Pull the barbell upwards and quickly rotate your elbows to catch the bar in the front rack position.
Aim to get your elbows as high as possible during the transition.
Practice catching the bar smoothly on your shoulders with a slight bend in your knees to absorb the impact.
This reduces stress on your wrists and shoulders.
Inhale before the lift to brace your core, and exhale steadily as you complete the movement.
Proper breathing reduces the risk of dizziness and maintains core stability.
Incorporate dynamic stretching and mobility drills for your shoulders, wrists, hips, and ankles.
Adequate warm-up enhances range of motion and prepares your body for the movement.
Start with lighter weights to master the form and technique before increasing load.
Consistent practice will build the foundation for handling heavier weights safely.
Check your form using mirrors or by recording your lifts.
Self-assessment or feedback from a coach can help identify and correct any technique issues.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
