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Shoulders · Barbell
Barbell Hang Clean
Barbell Hang Clean is an advanced compound strength exercise that works the delts (shoulders), with the glutes, quadriceps and hamstrings assisting. It needs a barbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Traps · Trapezius
- Back · Erector Spinae
- Forearms · Forearm Flexors
- Calves · Gastrocnemius, Soleus
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Glutes · Gluteus Maximus
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Barbell Hang Clean
- Stand with feet shoulder-width apart, bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Hold the barbell against your thighs.
- Begin the exercise by hinging at the hips, lowering the barbell to knee level, then explosively extend your hips and knees, lightly jumping, while shrugging your shoulders and pulling the barbell up to your chest level.
- Swiftly rotate your elbows underneath the bar and catch it across the front of your shoulders in a partial squat.
- Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep the barbell close to your body throughout the entire movement.
- Generate power from your hips and legs rather than pulling with your arms, landing on soft knees during the catch.
- Engage your core to support your lower back and maintain stability throughout the movement.
- Exhale during the explosive pull and inhale as you reset for the next repetition.
Barbell Hang Clean alternatives
More delts exercises
Barbell Hang Clean FAQ
What muscles does Barbell Hang Clean work?
Barbell Hang Clean mainly works the delts in the shoulders (Deltoids, Trapezius, Erector Spinae and Forearm Flexors). The glutes, quadriceps and hamstrings work as secondary muscles.
What equipment do you need for Barbell Hang Clean?
You need a barbell.
How many sets and reps of Barbell Hang Clean should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Hang Clean good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Hang Clean burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Hang Clean?
Other exercises for the delts include Dumbbell Hang Power Clean, Kettlebell Single Arm Clean and Press, Criss Cross Bow Tie Pose and Hand Stand Hold.
For developers
Use Barbell Hang Clean in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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