Barbell Exercise: Hang Clean

Barbell Exercise: Hang Clean

Written by
September 25, 2014
Updated May 15, 2020

Summary

The Barbell Hang Clean is an explosive movement focusing on short power generation through hip extension.  It is often used as a progression towards a full clean or olympic clean and is a great way to encourage a sense of urgency to generate power.

Exercise Steps

Step 1: Deadlift the bar into the top position.

Step 2: Keep the shoulders back chest open as you pull your hips back and allow the bar to reach down between the hip and knee and keeping the bar close to the body.

Step 3: Drive the feet forcefully down into the floor and actively extend the hips to initiate upward momentum of the bar

Step 4: As the bar floats actively drive the elbows underneath it to secure the catch.  Stand tall to finish the drill. Tips & Safety: Explode early and prioritize the lower body to reap the greatest benefit of this drill.

John Wolf
John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.

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