Barbell Hang Clean And Strict Press

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The barbell Hang clean and strict press workout is a compound exercise that targets the Quads, Glutes, and Lower Back.

During the Hang clean, the barbell is lifted from a hang position, engaging the Quads, Glutes, and Lower Back.

The strict press involves pressing the barbell overhead, primarily targeting the Quads, Glutes, and Lower Back.

While the workout may engage auxiliary muscles, the focus is on the primary muscles for maximum effectiveness.

Stand with your feet shoulder-width apart, toes pointing slightly outwards, and the barbell resting on the front of your thighs, hands shoulder-width apart, palms facing towards you.
Bend your knees and hinge at your hips to lower the barbell to just above your knees, keeping your back straight and chest up, maintaining a neutral spine.
Explosively extend your hips and knees, shrugging your shoulders and pulling the barbell upwards, keeping it close to your body.
As the barbell reaches chest level, quickly drop underneath it by bending your knees and hips, catching the barbell on your shoulders, with your elbows pointing forward.
Stand up straight, keeping your core engaged and chest lifted, with the barbell resting on your shoulders.
Press the barbell overhead by extending your arms, keeping your core tight and maintaining a neutral spine.
Lower the barbell back to your shoulders in a controlled manner, bending your elbows and keeping your core engaged.

Focus on your starting position: Stand with your feet shoulder-width apart, gripping the barbell just outside your thighs. Keep your chest up, shoulders back, and engage your core. This will ensure a solid foundation for the movement and activate your lower back muscles.
Initiate the movement with a powerful leg drive: As you begin the hang clean and strict press, push through your heels and explode upward, driving the barbell up using the power of your quads and glutes. Imagine pushing the floor away from you, generating force from your lower body.
Keep the barbell close to your body: As you pull the barbell up, focus on keeping it as close to your body as possible. This will engage your quads, glutes, and lower back more effectively, allowing for a smoother and more efficient movement. Avoid swinging the barbell away from your body.
Generate momentum with a powerful hip extension: Once the barbell reaches your upper thighs, forcefully extend your hips forward, using the power of your glutes. This explosive movement will transfer energy to the barbell, propelling it upward and allowing for a seamless transition into the strict press.
Finish with a strong overhead press: As the barbell reaches its peak height, quickly transition from the hang clean to the strict press. Press the barbell overhead