Hang Clean
- Main muscle
- Quads
- Also works
- Hamstrings, Glutes, Back, Shoulders
- Difficulty
- Advanced
- Movement
- Hip hinge · Multi-joint
Equipment
- Barbell
How to do it
- Stand holding a barbell palms down at shoulder width, bar at mid-thigh, leaning forward slightly with a flat back.
- Quickly straighten your hips, knees and ankles while shrugging your shoulders up.
- Pull yourself under the bar and catch it on the front of your shoulders, elbows up.
- Stand tall and steady, then lower the bar back to your thighs with control.
Beginner tip: Learn this with an empty bar or light weight, ideally with a coach.