Barbell Hang Clean
-About
A classic power lift that works your lower body, back, and shoulders.
How to Barbell Hang Clean
Starting Position
1. Hold the barbell at about mid-thigh level with an overhand or mixed grip.
2. Slightly bend your knees and push your hips back while leaning your upper body forward a bit.
Proper Form
1. Push the floor strongly with the soles of your feet while straightening your hips and knees at the same time.
2. Pull the barbell up close to your body while shrugging your shoulders, and quickly pull your arms to send the barbell upward.
3. Quickly lower your body and place your arms under the barbell to support it in the front rack position (above your shoulders).
4. Stand up to correct your posture, then lower it back down to your thighs and repeat.
Breathing Technique
Exhale when pulling the barbell up strongly, and inhale when returning to the starting position.
Precautions
1. Do not round your back; keep the barbell as close to your body as possible.
2. Gradually increase the weight after mastering the technique, and stop if you experience pain in your wrists or shoulders.
From the Community
start with easy weight, work on form. Once you get that down you will be ok but don’t try to lift heavy right off the rip. Form is the most important part of this exercise
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