Barbell Hang Power Clean
From the hang above the knee, extend violently and pull under to catch the bar on the shoulders in a quarter squat.
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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.
Alternatives
Other exercises for the glutes, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Hang Power Clean work?
- The Barbell Hang Power Clean mainly works the glutes, traps and hamstrings.
- What equipment do you need for the Barbell Hang Power Clean?
- A barbell.
- How many sets and reps of the Barbell Hang Power 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 Power 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 Power Clean to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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