How to Do Barbell Hang Clean

Barbell Hang Clean is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Hang Clean

  1. 01Stand with the barbell at the mid-thigh, shoulders slightly ahead of the bar and feet hip-width apart.
  2. 02Hinge at the hips and slightly at the knees to lower the bar toward the top of the kneecaps.
  3. 03Extend the hips, knees, and ankles explosively while shrugging the shoulders toward the ears.
  4. 04Pull the body under the bar, rotating the elbows forward to catch the barbell on the front of the shoulders.
  5. 05Stand tall to complete the rep, then lower the bar back to the hang position with a flat back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Hang Clean

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on an explosive hip drive to propel the bar upward, rather than pulling the weight with the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Hang Clean questions

What muscles does Barbell Hang Clean work?

Barbell Hang Clean is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Hang Clean correctly?

Stand with the barbell at the mid-thigh, shoulders slightly ahead of the bar and feet hip-width apart. Hinge at the hips and slightly at the knees to lower the bar toward the top of the kneecaps. Extend the hips, knees, and ankles explosively while shrugging the shoulders toward the ears. Pull the body under the bar, rotating the elbows forward to catch the barbell on the front of the shoulders. Stand tall to complete the rep, then lower the bar back to the hang position with a flat back.

What is the A90 coach tip for Barbell Hang Clean?

Focus on an explosive hip drive to propel the bar upward, rather than pulling the weight with the biceps.

Is Barbell Hang Clean suitable for beginners?

Barbell Hang Clean is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Hang Clean?

Barbell Hang Clean uses barbell.

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