Hang Power Clean to Front Squat

Body region

• Legs
• Glutes
• Back
• Shoulders

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Deltoid
• Trapezius
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Start from the hang position with the bar at mid-thigh, overhand grip, chest up.
2. Jump and shrug to pull the bar up, then catch it in a quarter squat on your shoulders with elbows forward.
3. From the catch, sink straight down into a full front squat while keeping the elbows high.
4. Drive up out of the squat to standing.
5. Lower the bar to the thighs and set up for the next rep.

Cues

• Keep the elbows high through the whole squat.
• Stay tall; the bar rests on the shoulders, not the hands.
• Use a lighter load than a plain clean, because the squat is done under fatigue.
• If you lose the bar in the squat, let it drop forward and step away.

Common mistakes

• Elbows dropping so the chest folds forward in the squat.
• Rushing the squat before the bar is settled on the shoulders.
• Rounding the upper back at the bottom.
• Letting the heels lift in the squat.

Alternatives

• Barbell Front Squat
• Hang Power Clean
• Barbell Thruster