Hang clean with barbell

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Exercise overview

Primary muscle group: Full Body

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 39

Average per rep (lbs)*: 86

Description: Grip 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. Initial Lift: Aggressively extend your hips, knees, and ankles to drive the barbell upward. Shrug your shoulders towards your ears as you extend. Transition and Pull: At full extension, initiate the final pull by shrugging and flexing your arms with elbows up and out. Catch 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. Front Squat Descent: Continue descending into a squat position, aiding your recovery. Recover 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. Repeat the steps for your desired number of repetitions.

Exercise ID: 00123

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Hang clean with barbell

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Works on iOS 15.0 and above.