Exercise Profile
Barbell Hang Clean Overview
The Barbell Hang Clean is an explosive weightlifting exercise that challenges multiple muscle groups at once, including the legs, glutes, core, back, and shoulders. Starting from a hanging position—typically with the barbell just above the knees—it involves an explosive upward pull, using momentum to lift the bar up to shoulder height.
This movement not only builds strength but also enhances balance, speed, and coordination, which is why lifters and athletes love it. The Hang Clean also improves hip extension and power transfer, which are essential for movements like jumping, sprinting, and lifting.
Incorporating the Barbell Hang Clean into a routine can elevate both strength and athleticism, but it requires planning due to its high-intensity nature.
Barbell Hang Clean Instructions
Step 1: Hold the bar with a wide grip, and position your feet hip-width apart, and squat down. Keep the bar close to your shins, over midfoot, with your shoulders just in front.
Step 2: Extend your knees and hips quickly, pushing through the floor until the bar reaches knee level, then drive your hips forward. The movement should be explosive, lifting you onto the balls of your feet.
Step 3: When the bar is at hip level, Use the upward motion to shrug the bar and bend your elbows.
Step 4: As the bar travels upwards, rotate your hands, so your arms are now under the bar.
Step 5: Rack the barbell on your shoulders in a deep squat, then stand up, extending your knees and hips.
Step 6: For the hang, bring the bar down to your hips, then bend your knees and hinge forward, bringing the bar just above your knees before the next rep.
Common Barbell Hang Clean Variations
Here are some popular variations to add to your routine:
Barbell Hang Clean Tips
- Maintain a Strong Grip: Keep a firm grip on the bar to control the lift and prevent slipping.
- Engage Your Core: Brace your core throughout the movement for stability and power.
- Explode from the Hips: Focus on an explosive hip extension to drive the bar upward.
Barbell Hang Clean Common Mistakes
- Pulling with the Arms Too Early: Relying on the arms instead of using the hips for the initial pull.
- Bar Drifting Away from the Body: Letting the bar move too far from your shins, which reduces power and control.
- Catching Too Low: Dropping too deep into the squat, making it harder to control the bar.
Frequently Asked Questions
How do I avoid using my arms too much in the Hang Clean?
Focus on generating power through the hips and legs, and keep your arms relaxed until the bar reaches knee level.
Can I do the Hang Clean exercise if I’m a beginner?
Yes, but start with lighter weights to focus on form and technique before progressing to heavier loads.
What makes the Power Clean different from the Hang Clean?
The Hang Clean involves starting the lift from the hanging position, while the Hang Power Clean starts from the floor. The Hang Clean is generally easier to learn because it eliminates the initial pull from the floor.
Post your post-workout selfies in IG and tag @trainestapp, #trainest, or DM them to us to get a shoutout on Trainest Stories!
