Hang Clean

Also called hang clean, barbell hang clean and hang power clean.

Works

Quads, plus calves, forearms, glutes, hamstrings, lower back, shoulders and traps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
2. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Cues

• Bar at mid-thigh, back flat.
• Jump and shrug hard.
• Pull under fast.
• Elbows high in the catch.

Common mistakes

• Pulling with the arms early.
• Bar swinging out front.
• Slow elbows in the catch.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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