Hang Clean, starting positionHang Clean, finishing position
How to Perform
1Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
3Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
Hang Clean primarily targets the Quadriceps. It also works the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps as secondary muscles.
What equipment do I need for Hang Clean?
Hang Clean requires Barbell.
Is Hang Clean suitable for beginners?
Hang Clean is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Hang Clean
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
