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Barbell Hang Clean

AdvancedStrengthTier T4

You stand holding a barbell with a double overhand grip and lower it to mid-thigh with a straight back. You extend through the hips and knees while shrugging, catch the bar at the shoulders, then lower it.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man hinged slightly forward with a barbell hanging at mid-thigh.

    Step 1 of 5

    Stand with your feet shoulder width apart, hold the bar with an overhand grip a shoulder width apart, and bring it to about mid-thigh with your back straight.

  2. The same man standing almost upright with his shoulders shrugged and the barbell risen to his hip crease.

    Step 2 of 5

    Extend forcefully through your hips and knees, driving the bar upward and shrugging your shoulders toward your ears.

  3. The same man with his knees bent and the barbell resting across the fronts of his shoulders, elbows lifted.

    Step 3 of 5

    Flex your elbows up and out, dropping your body down as the bar comes up to the fronts of your shoulders.

  4. The same man in a deep squat with the barbell still resting across the fronts of his shoulders.

    Step 4 of 5

    Lower into a bottom squat with the bar still on your front shoulders, knees bent and torso upright.

  5. A man hinged slightly forward with a barbell hanging at mid-thigh.

    Step 5 of 5

    Stand with your feet shoulder width apart, hold the bar with an overhand grip a shoulder width apart, and bring it to about mid-thigh with your back straight.

Safety Information

Keep the back straight through the hang. If you have a shoulder, wrist, elbow, knee or low-back problem, ask a physical therapist or physician before attempting this exercise, because it drives a loaded bar upward and catches it on the shoulders in a squat. Stop and lower the bar under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.