Zirv Fitness
Strength exercise

Clean (Hang Power)

How to do it

  1. Stand with feet hip-width apart holding the bar at mid-thigh with a shoulder-width hook grip.
  2. Hinge the hips back slightly to set the hang position, keeping the bar against the thighs and the chest tall.
  3. Drive the hips forward explosively to extend the ankles, knees, and hips in one motion, shrugging through the shoulders.
  4. Pull the body under the bar and receive it on the front of the shoulders in a quarter-squat power position, elbows snapping forward.
  5. Stand the bar up to full hip and knee extension, bracing the core throughout the catch.
  6. Lower the bar back to the thighs under control between repetitions, avoiding a soft, unstable catch position.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps 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 Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator