Hang Clean

Equipment: Barbell Primary muscle: Gluteus Maximus Category: compound Movement: push

Quads Hamstrings Upper Front

Hang Clean Strength Standards → Calculate Your Hang Clean 1RM →

How to Perform Hang Clean

Stand upright holding a barbell with an overhand grip slightly wider than shoulder-width. Position the bar at mid-thigh level with your arms extended and your knees slightly bent. Hinge slightly at the hips while keeping your chest up and back neutral. Explosively extend your hips and knees to drive the bar upward while keeping it close to your body. As the bar reaches chest height, quickly rotate your elbows under the bar and catch it on the front of your shoulders in the front rack position while bending your knees slightly. Stand upright to complete the lift before lowering the bar back to the starting position.