Barbell Hang Power Clean

Muscles worked

Setup

1. Stand with feet hip-width apart and grip the barbell just outside your thighs using an overhand or hook grip.
2. Deadlift the bar to a full standing position to establish your starting posture.
3. Hinge at the hips and slightly bend the knees to lower the bar to just above the kneecaps, keeping your back flat and shoulders slightly in front of the bar.
4. Engage your core and maintain a proud chest with your gaze fixed forward.

How to do it

1. Explosively extend your hips, knees, and ankles simultaneously while performing a powerful shrug with your traps.
2. Keep the bar as close to your body as possible as it travels upward, using the momentum from your lower body rather than pulling with your arms.
3. Quickly rotate your elbows under the bar and catch it across the front of your shoulders (front rack position) while dropping into a partial squat.
4. Exhale as you catch the bar, stand up fully to complete the rep, and then carefully return the bar to the hang position.

Form checklist

• Keep the bar path vertical and close to your shirt throughout the movement.
• Ensure your heels stay in contact with the floor until the moment of explosive extension.
• Snap the elbows forward quickly during the catch to create a stable shelf on your deltoids.
• Maintain a neutral spine and braced core to protect the lower back during the hinge and catch.

Pro tips

• Think about 'jumping' vertically to ensure you are using your legs and hips for power rather than 'muscling' the weight up with your biceps.
• Focus on 'fast elbows'—the speed of your transition under the bar determines the success of the catch at heavier weights.

Make it harder

• Increase the range of motion by starting the hang from mid-shin level (Low Hang Power Clean).
• Perform a 'Hang Squat Clean' by catching the bar in a full deep squat instead of a partial power position.

Frequently asked

What muscles does the barbell hang power clean work?

The barbell hang power clean primarily targets the erector spinae, glutes, hamstrings, quadriceps, and trapezius, and also works the abs, biceps, deltoids, forearms, and obliques as secondary muscles.

What equipment do you need for the barbell hang power clean?

The barbell hang power clean uses barbell and weight plate.

Is the barbell hang power clean good for beginners?

The barbell hang power clean is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius