Hang Clean

Technique

How to perform Hang Clean

1. Take a clean-width overhand or hook grip and stand with the bar supported at your thighs.
2. Bend at your hips and knees to bring the bar to the stated mid-thigh hang, keeping it close and your trunk braced.
3. Drive through the floor and extend your hips and knees to accelerate the bar upward.
4. As extension finishes, pull yourself under the bar and turn your elbows forward.
5. Receive the bar across the fronts of your shoulders and continue into a controlled full front squat.
6. Stand with your torso upright and elbows forward to complete the clean.
7. Lower and reset the bar under control before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.