Barbell Hang Clean
From the hang, extend the hips and pull under to catch the bar on the shoulders in a full front squat.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Traps, Hamstrings
- Equipment
- Barbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Hang Clean work?
- The Barbell Hang Clean mainly works the glutes, traps and hamstrings.
- What equipment do you need for the Barbell Hang Clean?
- A barbell.
- How many sets and reps of the Barbell Hang Clean?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Barbell Hang Clean?
- 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.
Program it for your clients
Coaches add the Barbell Hang Clean to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.