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Barbell Clean Pull to Hang Clean

An advanced Olympic weightlifting complex that combines explosive clean pull with hang clean catch, targeting glutes, hamstrings, quads, and traps to build power, coordination, and athleticism.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 •

Primary Muscle Groups

Glutes, Hamstrings, Quads

Secondary Muscles

Calves, Shoulders, Forearms, Abs, Obliques

Popularity Score

Goals

Power

Strength

Conditioning

Training Style

Weightlifting

Sports Performance

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Glutes

9/10

Glute Max

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Quads

8/10

Rectus Femoris, Vastus Lateralis

Lower Back

7/10

Erector Spinae

Traps

7/10

Upper Traps

Calves

5/10

Gastrocnemius

Shoulders

5/10

Anterior Delts

Forearms

4/10

Flexors

Abs

4/10

Rectus Abdominis

Obliques

3/10

External Obliques

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

120-180 seconds • Full recovery for explosive quality

How to Perform

Stand with feet hip-width apart, grip barbell slightly wider than shoulders using hook grip, hold at mid-thigh hang position with shoulders back, core braced, and back flat.

Hinge at hips and bend knees slightly to lower bar to hang position, keeping it close to body.
Explode upward by extending ankles, knees, and hips simultaneously in triple extension.
Shrug shoulders aggressively to pull bar vertically while keeping arms relaxed.
Quickly pull elbows up and rotate under bar to transition body beneath it.
Drop into front squat catch with bar on front delts, elbows forward, feet wider.
Drive through heels to stand fully from squat, maintaining front rack position.
Lower bar controlled back to hang or floor.

Coaching Tips

Form Cues

Drive through midfoot
Shrug high and fast
Keep bar path vertical
Elbows up and around
Catch with chest up
Brace core tight

Breathing

Inhale deeply to brace core during setup and dip; exhale forcefully during explosive drive and catch.

Tempo

10-01-20

Range of Motion

Start from mid-thigh hang to full triple extension with bar at chest height; catch in full front squat with thighs parallel or below, elbows at shoulder height.

Safety

Safety Notes

Avoid if acute shoulder, wrist, or lower back pain present
Master technique with light weights first
Use bumper plates for drops if needed
Ensure proper mobility in wrists and shoulders
Bail by dumping bar forward if failing catch
Consult coach for form checks

Spotting

Spot from sides during heavy sets by assisting bar path if it deviates; use safety bars in rack for heavy loads; not ideal without coach for beginners.