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Exercise guide
Hang Clean
A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · trapezius · anterior deltoid · erector spinae · hamstrings
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a barbell with a shoulder-width grip at your thighs.
- Hinge at the hips to lower the bar just above your knees.
- Explosively extend your hips, knees, and ankles.
- Shrug your shoulders and pull the bar up.
- Catch the bar on your front shoulders in a quarter squat.
- Stand tall, then return to the hang position.
Technique cues and common mistakes
- Hinge to just above the knees before exploding upward.
- Shrug and pull the bar up close to your body.
- Catch the bar on your shoulders in a quarter squat.