FULL BODY · COMPOUND
Hang Power Clean
A barbell power movement starting from a hanging position and finishing in a front rack.
Primary musclesGlutes, Traps, Hamstrings
Secondary musclesShoulders, Core, Forearms
EquipmentBarbell
DifficultyAdvanced · Olympic Pull
How to perform
- Begin from a controlled hang with the bar close to the thighs.
- Extend the hips and knees explosively to accelerate the bar.
- Receive the bar in a stable front-rack position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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