Barbell hang power clean

Quads

🔧 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

Start standing with a barbell on the floor, feet hip-width apart, and engage your core. Squat down, gripping the bar with a hook grip, and drive upwards until the bar reaches your mid-thigh. Then, explosively hinge at your hips and catch the bar in a front-rack position while maintaining an upright stance.

Muscles Worked

Quadriceps

Secondary: Hamstrings, Glutes

Tips

Keep your feet flat and shins vertical to prevent excessive forward lean. Engage your lats and keep your knuckles facing down to guide the bar's trajectory. Actively brace your core during the entire lift and catch for added stability. Maintain straight arms throughout the movement. Drive your hips forward as you lift the bar.

Similar exercises

Dumbbell hang power clean Quads, Back, Hamstrings, Shoulders, Calves · 🔧 Dumbbells 4/10 Barbell power clean Quads · 🔧 Barbell 6/10 Barbell hang clean Hamstrings, Quads, Glutes, Back · 🔧 Barbell 6/10 Barbell hang power snatch Quads, Back, Hamstrings · 🔧 Barbell 7/10 Barbell power clean and press Glutes, Shoulders, Hamstrings, Back, Abs, Upper arms, Calves · 🔧 Barbell 5/10 Dumbbell power clean Glutes, Hamstrings, Back, Shoulders · 🔧 Dumbbells 4/10 Barbell clean Quads · 🔧 Barbell 7/10 Barbell clean high pull Quads · 🔧 Barbell 5/10

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