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Quadriceps · Advanced

Barbell 3 Position Hang Clean

Three-clean top-down hang complex performed from the upper thigh, above the knee, and below the knee for technical bar-path and receiving practice.

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Barbell 3 Position Hang Clean demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesUpper BackShouldersCore

Equipment

Barbell

Sets × reps

3 × 3

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand with the bar in a clean grip and establish the high-hang position at the upper thigh.
  2. 02Extend forcefully, pull under the bar, receive it securely in the front rack, and stand fully.
  3. 03Lower the bar under control to the second hang position just above the knee and perform the second clean.
  4. 04Lower and reset at the third hang position just below the knee, then complete the third clean.
  5. 05Keep the bar close and receive every repetition with fast elbows, balanced feet, and a braced trunk; all three positions together form one set of three repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Hang CleanRelated variationBarbell Hang Clean Below KneesRelated variationBarbell Hang Clean & Split Jerk

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat TwistComparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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