Hang Clean
A clean started from the hang position above the knees rather than from the floor. It isolates the explosive second pull and the turnover into the front rack.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Sets
- 3–5
- Reps
- 2–4
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding the bar with a clean-width hook grip, then hinge so the bar sits just above the knees with shoulders slightly over the bar and arms long.
From the hang, brace and keep the arms relaxed and straight.
Drive the hips forward and extend the knees and ankles explosively, keeping the bar close to the thighs.
Shrug and pull yourself under the bar, whipping the elbows forward.
Receive the bar on the shoulders in a quarter or full squat, depending on the variation.
Stand to full extension, then return the bar to the hang for the next rep.
Breathing: Breathe in and brace at the top before each rep, and exhale after standing with the bar racked.
Coaching tips
Long arms until the hips finish
Bar brushes the thighs
Meet the bar, don't chase it
Common mistakes
Dipping too low and turning it into a deadlift
Swinging the bar forward with the hips
Bending the arms before extension
Slow elbow turnover
Safety notes
Get technique coaching before loading this lift.
Keep wrists and elbows mobile enough to rack the bar without pain; reduce load if the rack position is forced.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.