Hang Clean
The Hang Clean is a compound Olympic weightlifting exercise performed with a barbell. It primarily targets the quadriceps, with the calves, forearms, glutes, hamstrings, lower back, shoulders, and traps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
olympic weightlifting
Instructions
- Begin 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.
- Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.