Hang Clean

Hang Clean exercise technique

Muscles Worked

Muscles worked by hang clean exercise

Primary

  • Glutes
  • Lower Back
  • Adductors
  • Quads

Secondary

  • Hamstrings
  • Trapezius
  • Forearm Flexors
  • Calves

Instructions

  • Grip the bar with an overhand grip, about shoulder-width apart, and lift it up to get into the starting position.
  • Hold your breath, and brace your core slightly.
  • Lower the bar along your thighs, down to about knee-level, by bending your hips and knees.
  • Reverse the movement, and lift the bar in a smooth but fast motion by extending your legs and knees simultaneously. Then squat down again to receive the bar on the front of your shoulders.
  • Stand up on straight legs again.
  • Lower the bar in front of you, with control.

Commentary

The hang clean is a variant of the clean exercise, in which you have removed the first pull from the floor. This makes the hang clean a potentially easier variant to begin with for learning the clean, since you don’t have to focus on as many steps.

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Text and graphics from the StrengthLog app.