Barbell Hang Clean
Auto DetectedExplosive barbell lift from mid-thigh hang to front rack that targets glutes, hamstrings, quads, and traps to build power and coordination; ideal for athletic performance and speed development.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Hamstrings, Quads, Traps
Secondary Muscles
Calves, Shoulders, Lats, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
8/10Rectus Femoris
Traps
8/10Upper Traps
Lower Back
7/10Erector Spinae
Calves
5/10Gastrocnemius
Shoulders
5/10Anterior Delts
Lats
5/10Forearms
4/10Flexors
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Load barbell with plates and secure collars. Stand with feet hip-width apart, grip bar slightly wider than shoulders using hook grip, and position bar at mid-thigh with shoulders back and core braced.
- Hinge at hips to lower bar to just above knees, keeping back flat and bar close to body.
- Explode upward by driving hips forward, extending ankles, knees, and hips simultaneously.
- Shrug shoulders as bar reaches chest level, pulling it vertically.
- Drop under bar into quarter squat, rotating elbows forward to catch in front rack.
- Drive through heels to stand fully, extending hips and knees.
- Lower bar controlled back to mid-thigh hang position.
Coaching Tips
Form Cues
- Drive through heels
- Keep bar close to shins
- Shrug aggressively
- Elbows high in catch
- Triple extension fully
- Core braced always
Breathing
Inhale deeply to brace core during the dip, exhale forcefully during the explosive pull and catch.
Tempo
1-0-1
Range of Motion
Lower bar from mid-thigh to knee level on dip; fully extend hips, knees, and ankles on pull; catch bar at chest height in front squat with thighs near parallel.
Safety
Safety Notes
- Avoid if acute shoulder or wrist issues present
- Use hook grip to prevent grip failure
- Perform on padded platform if dropping bar
- Start with empty bar to master technique
- Stop if pain in back or joints occurs
- Consult coach for form check
Spotting
Spot from sides during heavy sets by assisting on pull if needed; for max loads, use bumper plates and platform instead of spotter.
Common Mistakes
- Rounding lower back during dip
- Pulling with arms instead of hips
- Letting bar drift forward
- Incomplete hip extension
- Dropping elbows in catch
- Loose core bracing
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strains
- Recent ankle sprains
Flexibility Needed
- Wrist flexion for rack position
- Shoulder mobility for catch
- Ankle dorsiflexion for squat
Build Up First
- Proficiency in hip hinge
- Basic clean technique mastery
- Coordination in explosive movements
Also known as
Hang Clean, Power Hang Clean
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