Barbell Hang Power Clean And Press

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

The barbell’s function is to engage these muscles while also working secondary muscles like the Hamstrings and Glutes.

Stand with your feet shoulder-width apart, toes slightly turned out, and the barbell on the floor in front of you.
Bend at your hips and knees, keeping your back straight, and grip 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 up, keeping it close to your body.
As the barbell reaches chest level, quickly drop under it, bending your knees and catching it on your shoulders, with your elbows pointing forward.
From the catch position, stand up straight, then press the barbell overhead by extending your arms, fully locking out your elbows.

Start with a comfortable grip on the barbell, slightly wider than shoulder-width apart.
Keep your shoulders engaged throughout the exercise by pulling them back and down.
As you initiate the movement, explode through your legs, driving the barbell up using the power from your quads.
Remember to keep your core tight and maintain a straight back throughout the entire exercise.
As the barbell reaches your shoulders, quickly drop under it and catch it in a front squat position.
From the front squat position, press the barbell overhead using the strength of your shoulders.
Finish the exercise by fully extending your arms and locking out your elbows at the top.