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Full Body · Advanced

Barbell Hang Clean

Full clean from a controlled knee-height hang, emphasizing force development, turnover, and a stable front-squat catch.

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Barbell Hang Clean demonstration

Exercise overview

Training details

Full BodyCoreQuadricepsGlutesHamstringsUpper Back

Equipment

Barbell

Sets × reps

4 × 3

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Deadlift the bar to standing with a clean-width grip, brace firmly, and lower it under control to knee height.
  2. 02Keep whole-foot balance, the shoulders over or slightly in front of the bar, and the bar close to the legs.
  3. 03Push through the floor, extend the hips and legs powerfully, and keep the bar close through the upper thigh.
  4. 04Pull under aggressively, move the feet to the receiving stance, and rotate the elbows around into a secure front rack as you squat.
  5. 05Stand fully from the catch, regain control, and return the bar safely to the floor or the prescribed hang.

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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 Clean Below KneesHarder progressionBarbell 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 substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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