Hang power clean

Muscle group

Buttocks

Equipment

Barbell

Primary muscles

Glutes, Hamstrings, Upper back

Secondary muscles

Calves, Lower back, Quadriceps

1. Stand tall holding the barbell with a shoulder-width clean grip, then hinge at your hips to lower the bar to mid-thigh level with your back flat and core braced.
2. Explosively extend your hips, knees, and ankles to drive the barbell upward close to your body.
3. Rapidly pull yourself underneath, rotating your elbows forward to catch the bar across your front shoulders in a partial squat (hips above knees).
4. Stand up completely with the bar secured in the front rack before lowering it back down under control.