Barbell Hang Power Clean

Barbell Hang Power Clean is a power - hang power clean exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Quadriceps, Hamstrings
Secondary muscles: Trapezius, Core muscles, Forearm muscles
Exercise type: Power - hang power clean

Exercise technique

Grip
Hold the bar slightly wider than shoulder width before your thighs while standing.
Hang
Send hips backward to lower the bar just above the knees with a long back.
Proximity
Keep the bar near the thighs with shoulders slightly ahead of it.
Extend
Push strongly into the floor and rapidly extend hips, knees and ankles.
Pull under
Direct elbows outward and upward as the bar rises, then turn quickly underneath.
Catch
Receive the bar on your front shoulders with elbows forward in a partial squat.
Finish
Balance and stand, then lower the bar to your thighs under control.

Key technique points

Keep the bar close in the above-knee hang.
Maintain back angle during the first pull.
Do not bend arms before extending the hips.
Turn elbows quickly into the rack.
Do not carry the bar in your palms.
Catch above parallel.

Common mistakes

Reverse curling

Do not carry the bar to the shoulders through an arm curl.

Jumping forward

Do not chase a forward-drifting bar path with your feet.

Low elbows

Do not receive on the wrists and lose front-shoulder support.

Hard hip contact

Do not strike with the hips strongly enough to throw the bar forward.

Rigid catch

Do not keep knees straight and drop the bar onto the shoulders.

Overly wide feet

Do not spread feet sideways uncontrollably to find balance.

Frequently asked questions