Strength

Barbell Hang Clean

Barbell Hang Clean is a full body workout, targeting leg, arm, and core strength. It improves explosive power, coordination and involves lifting a barbell to your shoulders from a hanging position.
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Barbell Hang Clean instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart and position the barbell at mid-thigh level. Your grip should be slightly wider than shoulder-width.
2
Bend your knees, push your hips back and drop down until your thighs are nearly parallel to the ground. Keep the barbell close to your shins.
3
With a fast and explosive upward motion, pull the barbell up to your shoulders. Your elbows should be pointing out in front.
4
Quickly flip your wrists so the bar comes to rest on the front of your shoulders and your elbows are pointing straight ahead.
5
Stand up fully and then reverse the motion to return the bar to the start position. Repeat this for the programmed number of reps.
Stand with your feet shoulder-width apart and position the barbell at mid-thigh level. Your grip should be slightly wider than shoulder-width.
Bend your knees, push your hips back and drop down until your thighs are nearly parallel to the ground. Keep the barbell close to your shins.
With a fast and explosive upward motion, pull the barbell up to your shoulders. Your elbows should be pointing out in front.
Quickly flip your wrists so the bar comes to rest on the front of your shoulders and your elbows are pointing straight ahead.
Stand up fully and then reverse the motion to return the bar to the start position. Repeat this for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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