Barbell Hang Power Clean

Instructions for proper form

1. Stand with your feet shoulder-width apart, barbell on the floor in front of you. 2. Bend at the hips and knees to grip the bar with a pronated grip, keeping your back straight. 3. Begin the lift by driving through your heels and extending your hips, pulling the barbell upward along your body. 4. As the barbell passes your knees, explosively extend your hips and shrug your shoulders. 5. Quickly drop under the bar to catch it in the front rack position, elbows high, and land in a quarter squat. 6. Stand up fully to complete the lift.

Common mistakes to avoid

1. Rounding the back during the lift. 2. Not fully extending the hips. 3. Catching the bar too low or not in the front rack position. 4. Using too much weight without mastering the form.

Benefits

Specific benefits of the exercise

The Barbell Hang Power Clean enhances explosive power, strength, and coordination. It targets the glutes effectively while also working the entire posterior chain.

Expected results and timeframe

With consistent practice, you can expect improved power and strength in the glutes and overall athletic performance within 4-8 weeks..

Who this exercise is best for

This exercise is best for intermediate lifters looking to enhance their explosive strength, athletes in sports requiring power output, and those engaged in CrossFit training.

Scientific studies supporting its effectiveness

Research has shown Olympic lifting movements, like the hang power clean, effectively enhance muscular power and improve athletic performance due to their explosive nature.

Variations

Beginner modifications

Beginner lifters can start with kettlebell swings or the dumbbell hang power clean to build foundational strength and learn proper hip hinge mechanics.

Advanced progressions

Advanced athletes can progress to full cleans or incorporate different grip variations, such as a mixed grip, or add pause variations at various stages of the lift.

Integrations

Complementary exercises

Integrate compound movements such as squats, deadlifts, and overhead presses to enhance overall strength and stability.

Super set recommendations

Super-set with squat variations or kettlebell swings to maximize strength and power output.

Sample workout routines

Sample routine: 1. Barbell Hang Power Clean: 5 sets of 5 reps, 2. Front Squats: 4 sets of 6 reps, 3. Romanian Deadlifts: 3 sets of 8 reps.

Exercise combinations

Combine with pull-ups or push-press for a full-body workout that includes both strength and explosive power training.

Best time to do this exercise in your workout

Best performed at the beginning of your workout when energy levels are highest, especially on strength or power days.