Barbell Hang Clean

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The barbell Hang clean is a compound exercise that primarily targets the legs.

It involves lifting the barbell from a hanging position, using explosive power from the legs.

The barbell acts as resistance, challenging the leg muscles to generate force and power.

While other muscles like the core and upper body are involved, their engagement is secondary.

Stand with your feet shoulder-width apart and toes pointing forward.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
With your arms fully extended, lift the barbell off the ground, keeping it close to your body.
Bend your knees and hinge at the hips, lowering the barbell to just above your knees.
Explosively extend your hips and knees, shrugging your shoulders and pulling the barbell upward.
As the barbell reaches chest height, quickly drop underneath it, catching it on your shoulders in a front squat position.
Stand up with the barbell on your shoulders, keeping your core engaged and maintaining an upright posture.

Start with a proper setup: Stand with your feet shoulder-width apart, toes slightly pointed outwards, and grip the barbell just outside your legs. Keep your back straight, chest up, and shoulders pulled back to maintain a strong posture.
Engage your legs from the beginning: As you initiate the movement, focus on driving your heels into the ground and pushing through the floor. This will activate your leg muscles, particularly your quadriceps and glutes, to generate power and propel the barbell upwards.
Use a powerful triple extension: As you extend your legs, hips, and ankles explosively, imagine yourself jumping off the ground. This triple extension will not only provide the necessary force to lift the barbell but also engage your leg muscles to their fullest potential.
Keep the barbell close to your body: Throughout the exercise, maintain a tight grip on the barbell and keep it as close to your body as possible. This will ensure efficient transfer of power from your legs to the barbell, while also engaging your leg muscles to stabilize the weight.
Practice with lighter weights first: To improve your form and engage your legs effectively, start with lighter weights and gradually increase the load as you become more comfortable and confident. Remember, it’s better to focus on proper technique and engaging the right muscles than lifting heavy weights with