How to Do the Perfect Barbell Hang Clean (Complete Guide)

Master the Barbell Hang Clean Technique

The barbell hang clean is an advanced lift that requires explosive power, precision, and perfect timing. With proper form, this exercise can enhance your power output, agility, and overall functional strength.

Step-by-Step Form Guide

1.Setup Position: Stand with feet hip-width apart, gripping the barbell just above the knees, with arms straight. Keep the bar close to your shins
2.Hinge at Hips: Push hips back, lowering torso while maintaining a neutral spine, and engage your core.
3.Explosive Lift: Drive through the legs to extend the hips and knees while pulling the barbell up, keeping it close to your body.
4.Pull Under the Bar: As the bar reaches shoulder height, quickly drop into a quarter squat and pull yourself under the bar, catching it in a front rack position.
5.Stand Tall: Stand up fully, locking out the hips and knees to finish the movement.6.Safe Finish: Lower the bar back to the starting position, maintaining control throughout.

Common Mistakes to Avoid

1.Starting the lift with an improper grip or hand placement.
2.Jerking the bar too far away from the body, causing inefficient movement.
3.Using the arms too early instead of driving through the legs.
4.Not fully catching the bar in the front rack position.5.Failing to control the descent, causing injury or loss of form.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Optimal grip positioning and hand setup.
2.Enhancing explosive power during the hip extension phase.
3.Body positioning for an efficient catch in the front rack.
4.Timing the pull and drop to prevent muscle strain.
5.Correcting descent mechanics for improved safety and form

Master the Barbell Hang Clean Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching