Barbell Hang Power Clean Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Brachialis, Quadriceps, Biceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Power Clean from Hang
How to: Barbell Hang Power Clean
- Stand with your feet shoulder-width apart, barbell at your shins.
- Bend your knees and hinge at your hips to grip the bar.
- Keep your back straight and eyes forward as you lift the bar off the ground.
- As the bar reaches your knees, extend your hips explosively.
- Pull the bar towards your shoulders, rotating your elbows under the bar.
- Catch the bar on your shoulders in a front rack position.
- Lower the bar back down with control before repeating.
Common Mistakes
- Lifting with the back instead of the legs.
- Not fully extending the hips and knees.
- Jerking the bar instead of performing a smooth motion.
Modifications
- Use lighter weights to master the form.
- Perform the exercise with a coach for guidance.
Tips
- Focus on form rather than weight to prevent injury.
- Keep your back straight during the lift.
- Engage your core for better stability.
Barbell Hang Power Clean Alternatives
Tags
weightlifting
power clean
strength training
full body
barbell
intermediate