Barbell hang clean

Muscles worked: Hamstrings, Quads, Glutes, Back
HamstringsQuadsGlutesBack
🔧 Barbell ↕ Push, Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin with a barbell held in front of you, grip slightly wider than shoulder-width. Hinge at your hips while bending your knees, then powerfully drive upwards, extending your ankles, knees, and hips to pull the bar towards your chin. Catch the bar in a squat position, stabilize, and lower it back to the starting hang position.

Muscles Worked

HamstringsQuadricepsGlutesLumbar erectors
Secondary: Calves, Shoulders

Tips

Focus on hip hinge to engage your hamstrings and glutes. Maintain chest upright for optimal bar path and timing. Push through your heels to initiate the upward drive. Engage your lat muscles to keep the bar close to your body. A hook grip can help with grip endurance.

Similar exercises

Barbell hang power clean Quads · 🔧 Barbell 6/10 Barbell clean Quads · 🔧 Barbell 7/10 Dumbbell hang power clean Quads, Back, Hamstrings, Shoulders, Calves · 🔧 Dumbbells 4/10 Barbell clean pull Hamstrings · 🔧 Barbell 5/10 Barbell muscle clean Back, Glutes, Hamstrings, Shoulders · 🔧 Barbell 6/10 Barbell hang high pull Back, Hamstrings, Shoulders, Quads · 🔧 Barbell 5/10 Dumbbell clean Glutes, Hamstrings, Calves, Shoulders, Back · 🔧 Dumbbells 4/10 Barbell power clean Quads · 🔧 Barbell 6/10
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