Hang Clean
How to do it step by step, and the muscles it works.
- Body part
- Full body
- Equipment
- Barbell
- Type
- Compound
How to do it
- Stand tall holding the bar with an overhand grip just outside your thighs.
- Push your hips back and slide the bar down to just above your knees, back flat and shoulders over the bar.
- Explosively extend your hips and knees and shrug so the bar rises close to your body.
- Pull yourself under the bar, whip your elbows forward, and catch it on your shoulders in a partial squat.
- Let your hips power the lift, not your arms, and keep your back neutral the whole time.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- TrapsMain
- GlutesHelping
- QuadsHelping
- HamstringsHelping
- Lower backHelping
Also known as
Hang Power Clean · Barbell Hang Clean · Hang Clean (Barbell)