Exercise guide · Olympic Lifts

Barbell Hang Clean

The hang clean starts with the bar held above the floor, usually around the knees, then uses explosive hip and leg drive to receive it on the shoulders in a full front squat. It emphasizes the second pull and fast movement under the bar.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Hang Clean

Stand tall with the bar at the thighs using a hook grip just outside the legs.
Push the hips back and bend the knees slightly to lower the bar close to about knee height.
Drive through the floor and extend the hips, knees, and ankles powerfully while keeping the bar close.
Pull under quickly, rotate the elbows forward, and receive the bar on the shoulders in a full front squat.
Stand to full extension, then lower or release the bar safely on a suitable platform.

Form cues

Keep the bar close
Load the hang position
Fast elbows through
Catch in a full squat

Common mistakes

Lowering the bar below the intended hang position
Swinging the bar away from the thighs
Pulling early with the arms
Catching high instead of descending into the squat

Muscles worked

Primary

Quads

Secondary

Glutes, Hamstrings, Upper traps and Forearms

Safety: Master the hang position, front rack, and safe bar release with light loads first. Use bumper plates and a clear platform, and stop for sharp wrist, elbow, shoulder, back, hip, or knee pain.

Alternatives

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