Barbell Hang Clean Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Deltoids, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- Hang Clean
How to: Barbell Hang Clean
- Standing with feet shoulder-width apart, grip the barbell just outside of your knees.
- Begin with the barbell at thigh level.
- Bend your knees to lower the barbell into the hang position.
- Explode upwards, extending your hips and knees while pulling the barbell towards your chin.
- Catch the barbell on your shoulders with a slight squat.
- Stand up straight to finish the movement.
Common Mistakes
- Using too much weight before mastering form.
- Rounding the back during the lift.
- Not fully extending the hips and legs to assist the lift.
Modifications
- Perform with lighter weights or a dumbbell for those new to the movement.
- Use a coach or trainer for assistance to ensure proper form.
Tips
- Maintain a flat back and engage your core to avoid injury.
- Use controlled movements to enhance muscle engagement and prevent momentum.
- Practice with lighter weights to master the technique before increasing load.
Barbell Hang Clean Alternatives
Tags
weightlifting
powerlifting
strength
full body
explosive movement
advanced