Zirv Fitness
Strength exercise

Barbell Hang Clean

How to do it

  1. Stand holding the bar at arm's length with a grip just outside your knees, then bend your hips and knees to lower the bar to just above knee height.
  2. Keep your chest up and your back flat in this hang position, with the bar resting against your thighs.
  3. Drive your hips forward explosively, extending your knees, hips, and ankles to accelerate the bar upward, then shrug your shoulders.
  4. Pull yourself under the bar quickly, rotating your elbows forward to catch it across your shoulders in a front squat position.
  5. Brace your core through the catch, then stand tall to complete the lift.
  6. Exhale as you extend upward, keeping the bar traveling close to your body throughout the pull and catch.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang SnatchBarbell Muscle SnatchBarbell Overhead Squat (Snatch Grip)
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Quadriceps, Gluteus Maximus, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator, Plate Calculator