Hang Power Clean
- Stand with feet shoulder-width apart, gripping a barbell at thigh level with palms facing you. This is your starting position.
- Bend your knees slightly and hinge at the waist to bring the barbell just above knee level.
- Keep your back straight and core tight.
- Explosively extend your hips and knees. At the same time, shrug your shoulders and pull the barbell up along your body.
- As the barbell reaches chest height, rotate your wrists under the bar and push your body slightly under it.
- Catch the bar on the front part of your shoulders with a slight bend in your knees (higher than a full squat).
- Stand up fully with the barbell in the front rack position.
- Lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Primary Muscles
- Glute
- Lower Back
Secondary Muscles
- Forearm - Outer
- Hamstring
- Thigh - Inner
- Trap
Do These Exercise Details Look Right To You?
I need your help! This exercise database's accuracy and your training experience improve with community feedback.
- Are the steps unclear?
- Should we list different muscles?
No account required; just click the button and fill out your suggestion.