Library / Glutes
Above-Knee Barbell Hang Power Clean
Barbell · Hinge · Compound
GlutesHamstringsTrapsQuadriceps CalvesUpper BackCoreForearms
Default prescription & biomechanics
- Primary muscles
- Glutes, Hamstrings, Traps, Quadriceps
- Secondary muscles
- Calves, Upper Back, Core, Forearms
- Equipment
- Barbell
- Movement pattern
- Hinge (Dynamic force)
- Difficulty
- Advanced
- Working rep range
- 3-5 reps per set
- Between-set interval
- 150 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Stand holding the barbell just above your knees, hands slightly wider than shoulders.
- Explosively extend your hips and knees, shrugging your shoulders to pull the bar up.
- As the bar rises, quickly drop under it, rotating your elbows to catch it in a front rack position.
- Stand up fully, maintaining the bar in the front rack.
- PT Cue: Keep your back straight and core engaged throughout the lift.
Joint & safety considerations
Filtered for Lower Back, Wrist sensitivity. When you flag lower back or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Power Clean | Same movement pattern | Barbell |
| Trap Bar (Hex Bar) Deadlift | Trap Bar swap | Trap Bar |
| Single-Arm Alternating Dumbbell Power Snatch | Dumbbell swap | Dumbbell |
| Deficit Barbell Deadlift | Same movement pattern | Barbell |
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.