Hang & Power-Clean
UpdatedExplosive full-body strength! Master the Hang & Power-Clean for power, coordination, and athleticism. Start lifting strong.
The Hang & Power-Clean is a compound exercise that mainly works the quads and back, with help from the biceps and traps. You'll need: barbell or weight plates.
Required Equipment
Hang & Power-Clean Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Biceps (biceps brachii); Upper Traps (trapezius, upper fibers)
Hang & Power-Clean Variations and Alternatives
How to do the Hang & Power-Clean
Stand tall holding a barbell with an overhand grip, resting the bar against your thighs.
Hinge at your hips and bend your knees slightly to lower the bar just above your kneecaps.
Drive your hips forward aggressively, shrug your shoulders, and pull the bar upward explosively.
Drop quickly under the bar, rotating your elbows forward to catch the barbell securely across your front shoulders.
Stand up straight to complete the lift, then carefully lower the bar back down to the starting position.
Hang & Power-Clean FAQs
What muscles does the Hang & Power-Clean work?
The Hang & Power-Clean mainly works the quads and back, with help from the biceps and traps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Hang & Power-Clean?
Barbell or weight plates.
Is the Hang & Power-Clean a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hang & Power-Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Hang & Power-Clean variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Clean & Jerk, Barbell Clean & Press and Barbell Clean High Pull.
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