Barbell Hang Clean

Muscles worked

Setup

1. Stand with feet hip-width apart, holding the barbell with an overhand grip just outside your thighs.
2. Deadlift the bar to a full standing position to establish a neutral spine.
3. Hinge at the hips and slightly bend the knees to lower the bar to mid-thigh or just above the knee.
4. Keep your chest up, shoulders slightly in front of the bar, and weight balanced over the mid-foot.

How to do it

1. Explosively extend your hips, knees, and ankles (triple extension) while simultaneously shrugging your shoulders toward your ears.
2. As the bar gains upward momentum, pull your body under the bar by rapidly rotating your elbows forward and up.
3. Catch the bar across the front of your shoulders (front rack position) in a partial squat, exhaling as you stabilize.
4. Stand up fully to complete the movement, then lower the bar back to the hang position with control.

Form checklist

• Keep the bar as close to your body as possible throughout the entire pull.
• Ensure your hips reach full extension before you begin pulling with your arms.
• Maintain a braced core and flat back to protect the spine during the catch.
• Drive your elbows high and forward in the catch to create a stable shelf on your deltoids.

Pro tips

• Focus on 'jumping' with the weight to maximize power output from the legs rather than 'muscling' it up with your arms.
• Use a hook grip (thumb tucked under fingers) to maintain a secure hold during the high-velocity pull.

Make it harder

• Perform a Full Hang Clean by catching the bar in a deep front squat rather than a power position.
• Add a 2-second pause at the hang position (above the knee) to eliminate momentum and increase difficulty.

Frequently asked

What muscles does the barbell hang clean work?

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

What equipment do you need for the barbell hang clean?

The barbell hang clean uses barbell and weight plate.

Is the barbell hang clean good for beginners?

The barbell hang 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 Power CleanAdvanced · erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps