Hang Clean
Olympic Weightlifting · Intermediate · Quads
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Quads
- Secondary
- Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Quads
Also works: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
How to do it — Hang Clean
- 1Begin 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.
- 2Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- 3Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
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Put it into practice
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