Hang Clean
- Equipment
- Barbell
- Difficulty
- Intermediate
- Force
- Pull
- Mechanic
- Compound
- Type
- Olympic Weightlifting
Also works: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
How to do the Hang Clean
- 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
Immediately 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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Exercise data courtesy of the open-source free-exercise-db project.