Exercise Library
Barbell
Barbell Hang Clean
Explosive clean caught from the hang position. Builds the fast hip extension that transfers to clubhead speed.
power
Why it matters for golf
The hang clean trains fast hip extension plus the ability to absorb force on the catch. Producing and receiving force in one rep is close to what a golfer does between transition and impact.
Coaching cues
- Set the bar at mid thigh, weight balanced.
- Jump the hips through, then pull yourself under.
- Catch on the shoulders with the elbows up.
- Stand tall to finish every rep.
Common faults
- Pulling with the arms before the hips fire.
- Curling the bar instead of dropping under it.
- Catching with the elbows down.