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FITLOOP

Olympic WeightliftingIntermediate

Hang Clean - Barbell

Equipment:Barbell
Type:Compound
Force:Pull

Muscles Targeted

Primary

Quadriceps, Glutes

Secondary

Calves, Forearms, Hamstrings, Lower Back, Shoulders, Traps

How to Perform

  1. 1

    Stand feet shoulder-width, hold bar clean grip (overhand/hook) at mid-thigh (hang position).

  2. 2

    Back straight, slight forward lean.

  3. 3

    Explosively extend hips/knees/ankles (jump).

  4. 4

    Shrug shoulders, pull bar upward.

  5. 5

    Quickly drop under bar into partial squat.

  6. 6

    Rotate elbows under bar, catch in front rack.

  7. 7

    Stand up.

  8. 8

    Lower bar to hang. Repeat.