Barbell Hang Clean And Press

How To Do A Barbell Hang Clean And Press Correctly

The Barbell Hang Clean and Press is an excellent total body exercise that targets pretty much every muscle in the body, especially the quadriceps, hamstrings, glutes, and shoulders.

To get started:

1. While standing with a hip width stance, hold a barbell in front of your thighs with a just outside shoulder width grip.
2. With a strong core and flat back, and a slight bend at the hips, explosively thrust the hips forward as your shrug your shoulders and pull the barbell up towards your shoulders, as you dip into a squat, and catch the bar in the front rack position on your shoulders.
3. At this point, your elbows are up and pointing forward.
4. Immediately lower back down into a squat, then extend your legs back to the standing position, while pressing the barbell over your head.
5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs.
6. Repeat for reps.

Primary Muscles Worked

Exercise Variations

• Two Hand Single Kettlebell Clean And Press
• Dumbbell Clean And Press
• Sandbag Clean And Press