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Hang Clean

Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.2

Out of 10

Excellent

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Hang Clean
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Hang Clean Guide

Main Muscle: Quadriceps

  1. Begin 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.
  2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  3. As full extension is achieved, transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.



Alternative Exercises For Hang Clean

8.6

Out of 10

Clean

Muscle Targeted: Hamstrings

8.3

Out of 10

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of people found this tip helpful

Tip: Hang Clean

Exercise Rating
8/10

Mar 12, 2014 8:04 AM: Exercise is great, but the stomping of the feet not so much. Thats a lot of bone stress the way this guy did it. I would never have anyone do a Hang Clean like that. Your knees will pay! Use your legs like shock absorbers, not a hard stomp!



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Tip: Hang Clean

Exercise Rating
10/10

Dec 8, 2012 8:07 PM: Make sure to explode and stomp your feet. Also make sure to bend your knees slightly so you dont fall backwards.



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of people found this review helpful

Review: Hang Clean

Exercise Rating
7/10

Jul 29, 2011 9:30 PM: I like cleans but i find it hard because i cannot get the form down.



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Review: Hang Clean

Exercise Rating
10/10

Jan 17, 2011 5:09 PM: Great Exercise for overall mass. This is a must for Athletes. Also, good for body builders who want to develop full body strength



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Review: Hang Clean

Exercise Rating
10/10

Dec 25, 2010 11:11 AM: Great exercise for Sports and Power lifters. It works delts, quads, and traps and I'll tell you that this along with the Dead Lift, Squat, Push Press, and Bench this is probably one of the best mass and strngth gainers around



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