Barbell Hang Power Clean

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The barbell Hang power clean is a compound exercise that primarily targets the Shoulders, Glutes, and Quads.

By explosively lifting the barbell from a hang position, it engages multiple muscle groups for strength and power development.

Stand with your feet shoulder-width apart, toes pointed slightly outwards. Place the barbell on the floor in front of you.
Bend your knees and hinge at the hips to lower your torso, keeping your back straight. Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
With a quick explosive movement, extend your hips and knees, shrug your shoulders, and pull the barbell upwards. As the barbell reaches your mid-thigh, pull your body underneath it by bending your elbows and raising your shoulders.
Catch the barbell in a quarter squat position, with your elbows pointing forward and your upper arms parallel to the floor. Your feet should be flat on the ground.
Stand up by extending your hips and knees, keeping the barbell close to your body. Return to the starting position by reversing the movement, lowering the barbell to the floor.

Start with a proper grip: Hold the barbell just outside your hips, palms facing down, and thumbs wrapped around the bar.
Engage your shoulders: Keep your shoulders back and down throughout the movement to activate your deltoids and maintain stability.
Explode with your hips: Drive your hips forward forcefully to generate power and propel the barbell upwards.
Use your glutes: Squeeze your glutes at the top of the movement to maximize the activation of your posterior chain.
Keep your elbows high: As you pull the barbell up, focus on keeping your elbows high to engage your upper back and maintain proper form.
Land softly: Catch the barbell on your shoulders, descending into a quarter squat position to absorb the weight and protect your joints.
Utilize your quads: Drive through your heels and extend your knees to stand up, using your quadriceps to complete the movement.