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Barbell Hang Clean

Exercise Profile

Body PartWeightlifting
Primary Muscles
Secondary Muscles
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Introduction to the Barbell Hang Clean

The Barbell Hang Clean is a dynamic strength training exercise that primarily targets muscles in the lower body, back, and shoulders, contributing to improved power, speed, and overall athletic performance. It is especially beneficial for athletes in sports requiring explosive movements, such as football, track and field, or weightlifting. Individuals might incorporate this exercise into their routine to enhance muscle coordination, promote muscle growth, and improve their functional strength for daily activities.

Performing the: A Step-by-Step Tutorial Barbell Hang Clean

  • Bend your hips and knees slightly while keeping your back straight, lowering the barbell to just above your knees; this is your hang position.
  • Quickly and powerfully extend your hips, knees, and ankles (as if jumping) while simultaneously shrugging your shoulders and pulling the barbell upward with your arms.
  • As the barbell reaches its maximum height, quickly drop under it by bending your knees and hips, catching the barbell on your front shoulders while keeping your elbows high and pointed forward.
  • Stand up straight to complete the lift, then lower the barbell back to the hang position to prepare for the next repetition.

Tips for Performing Barbell Hang Clean

  • **Avoid Pulling with Arms**: A common mistake is trying to lift the barbell using the strength of your arms. The barbell hang clean is a full-body exercise and the power should come from your hips and legs. As you lift the bar, push your hips forward and explosively stand up, using the momentum to help raise the bar.
  • **Elbow Positioning**: As you are lifting the barbell, your elbows should rotate under the bar and point outward. Many people make the mistake of keeping their elbows pointed down or back, which can lead to injury. Once the bar

Barbell Hang Clean FAQs

Can beginners do the Barbell Hang Clean?

Yes, beginners can do the Barbell Hang Clean exercise, but it's important to start with a light weight to master the form and technique first. This exercise is a complex movement that requires coordination, timing, and power, so it's crucial to learn it properly to avoid injury. It's highly recommended to get guidance from a fitness professional or a coach who can provide feedback and corrections.

What are common variations of the Barbell Hang Clean?

  • Hang Power Clean: Similar to the standard hang clean, this version involves catching the barbell in a partial squat position, focusing more on the pull and less on the squat.
  • Clean Pull: This variation omits the catch phase entirely, focusing solely on the powerful upward pull movement.
  • High Hang Clean: This version starts with the barbell at the hip level, requiring a powerful hip extension to lift the weight.
  • Clean and Jerk: This complex variation incorporates a jerk movement after the clean, bringing the barbell overhead for a complete full-body workout.

What are good complementing exercises for the Barbell Hang Clean?

  • Push Press exercises complement Barbell Hang Cleans by strengthening the deltoids, triceps, and upper body muscles, which are used when receiving the bar in the 'rack' position during the clean, and also improving explosive power needed to drive the barbell upwards.
  • Deadlifts are another excellent complementary exercise to Barbell Hang Cleans as they focus on improving the strength of the posterior chain, including the hamstrings, glutes, and lower back muscles, which are essential for the initial pull phase of the clean.

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