Barbell hang clean
- Advanced
- Barbell
Explode through the hips, catch with high elbows
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings, Traps
How to do it
- Standing with the bar, lower it to just above your knees by pushing your hips back.
- Explosively extend hips and knees, shrug and pull the bar up close to your body.
- Catch the bar on your shoulders with elbows forward in a quarter squat.
Common mistakes
- Pulling before extending the hips.
- Catching the bar with low elbows.
Tips
- Easier to learn than a clean from the floor.
- Link the reps by returning to the hang position.