Exercise guide · Olympic Lifts

Barbell Hang Power Clean

The hang power clean begins with the bar above the floor and receives it on the shoulders above parallel. It develops explosive hip extension and a fast, high catch without the full-squat recovery of a hang clean.

Targets: Glutes
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Hang Power Clean

Stand with the bar at the thighs and take a secure hook grip just outside the legs.
Hinge at the hips and bend the knees slightly, lowering the bar close to around knee height.
Reverse direction forcefully and extend the hips, knees, and ankles while guiding the bar upward.
Move under the bar, drive the elbows forward, and catch it on the shoulders in a shallow squat above parallel.
Stand tall to finish, then lower or release the bar safely on an appropriate platform.

Form cues

Stay balanced at the hang
Explode through the hips
Fast elbows
Catch above parallel

Common mistakes

Starting the lift from the floor
Turning the movement into a reverse curl
Jumping forward after the extension
Dropping into a full squat like a hang clean

Muscles worked

Primary

Glutes

Secondary

Quads, Hamstrings, Upper traps and Forearms

Safety: Learn the front-rack position and safe release before adding load. Use bumper plates, keep the platform clear, and choose a weight that allows a controlled catch above parallel.

Alternatives

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