Hang Clean
- Main muscles
- Quads
- Also works
- Calves, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound · Pull
How to do it
- 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.
- Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Quick answers
- What muscles does the Hang Clean work?
- Mainly the quads, with help from the calves, forearms, glutes, hamstrings, lower back, shoulders, traps.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Side Split Squat
- Barbell Squat
- Barbell Squat To A Bench
Exercise descriptions: free-exercise-db, public domain.