Barbell Hang Clean And Press

Video coming soon...

The barbell Hang clean and press is a compound exercise that primarily targets the lower back, glutes, and shoulders.

During this workout, the barbell is held at the thighs and then explosively lifted to the shoulders, engaging the lower back and glutes.

After the clean, the barbell is pressed overhead, activating the shoulders. Secondary muscles, such as the quadriceps and biceps, are also engaged.

Stand with your feet shoulder-width apart, toes pointing forward, and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend your knees slightly and hinge at the hips, lowering the barbell to hang just above your knees.
Explosively extend your hips, shrug your shoulders, and pull the barbell up, keeping it close to your body.
As the barbell reaches chest level, quickly drop under it, catching it in a front squat position, elbows high and barbell resting on your shoulders.
From the front squat position, stand up and press the barbell overhead, fully extending your arms.
Lower the barbell back to the front squat position and then to the starting position, hanging just above your knees.

Start with a proper warm-up to activate your lower back, glutes, and shoulders.
Stand with your feet hip-width apart, gripping the barbell with an overhand grip.
Initiate the movement by bending your knees and hinging at the hips, keeping your back straight.
Explosively extend your hips and shrug your shoulders, using the power from your lower body.
As the barbell reaches chest height, quickly drop under it, catching it on your shoulders.
Press the barbell overhead, engaging your glutes and shoulders, and return to the starting position.