Hang Clean

Difficulty:
★★★

The hang clean is a weightlifting exercise where the lifter lifts a barbell from a hanging position (typically above the knees) to the shoulders in one explosive motion, emphasizing power, speed, and coordination.

Movement

The hang clean begins with the lifter setting up with the barbell at mid-thigh level, holding it with an overhand grip. The lifter then explosively extends the hips, knees, and ankles to accelerate the barbell upwards, then pulls themselves under the bar to catch it in a front squat position with elbows up and chest tall.

Purpose

The hang clean develops explosive power, speed, and coordination while targeting the posterior chain muscles (hamstrings, glutes, lower back) and upper body musculature (traps, shoulders, arms). It also improves athleticism and functional strength.

Benefits

  • Builds explosive power and speed
  • Develops coordination and timing
  • Targets multiple muscle groups for comprehensive strength development

Common Usage

Hang cleans are commonly used by weightlifters, athletes, and CrossFit enthusiasts to improve athletic performance and power output.

Muscle Groups Worked

Primary Muscle Groups

  • Hamstrings
  • Glutes
  • Quadriceps

Secondary Muscle Groups

  • Trapezius
  • Deltoids
  • Forearms

The hang clean primarily targets the posterior chain muscles (hamstrings, glutes, lower back) and quadriceps, while also engaging the traps, deltoids, and forearms for stabilization and control.

How To Do A Hang Clean

Master the hang clean with this step-by-step guide, focusing on technique, timing, and fluidity of movement.

  1. Setup

    Stand with feet hip-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend at the knees and hips to lower into a quarter squat position, with the barbell at mid-thigh level.

  2. Pull

    Initiate the lift by driving through the heels, extending the hips, knees, and ankles simultaneously to accelerate the barbell upwards. Keep the bar close to the body throughout the pull.

  3. Shrug and Pull Under

    As the barbell reaches maximum height, shrug the shoulders and pull the body under the bar by bending the elbows and pulling the body down into a front squat position. Catch the bar with elbows up and chest tall.

  4. Stand Up

    Stand up out of the front squat position by extending the hips and knees simultaneously. Finish in a fully upright position with the barbell resting on the shoulders.

  5. Lower

    Lower the barbell back to the starting position under control, bending at the hips and knees to return the barbell to the mid-thigh position. Reset and prepare for the next repetition.

Tips

  • Focus on explosive hip and leg drive to generate upward momentum on the barbell, using the arms to guide the barbell upwards rather than actively pulling with the arms.
  • Keep the elbows high and chest tall throughout the lift to maintain a stable front rack position and support the weight of the barbell.
  • Practice the turnover phase of the lift, where the lifter pulls themselves under the barbell, to improve speed and efficiency in catching the barbell in the front squat position.

Common Mistakes

  • Rounding the lower back or allowing the shoulders to collapse forward during the pull, which can increase the risk of injury and reduce power output. Maintain a flat back and upright posture throughout the movement.
  • Using excessive arm pull instead of relying on explosive hip and leg drive, which can limit power production and disrupt the fluidity of the lift. Emphasize driving through the heels and extending the hips, knees, and ankles simultaneously.
  • Catching the barbell with a low elbow position or collapsed chest, which can lead to instability and difficulty standing up out of the front squat. Focus on pulling the elbows up and chest tall to create a stable front rack position.

ScalingOptions

  • Start with lighter weights or perform hang clean variations (e.g., muscle clean, hang power clean) to focus on technique and explosiveness before progressing to heavier loads.
  • Break down the hang clean into separate components (e.g., hang pull, front squat) to target specific phases of the lift and address areas of weakness.
  • Use tempo training or pause repetitions to improve positional awareness and technique, focusing on maintaining proper posture and positioning throughout the lift.

Safety Tips

  • Perform a thorough warm-up to prepare the muscles, joints, and nervous system for the demands of the hang clean.
  • Use proper lifting technique and maintain control throughout the movement to minimize the risk of injury.
  • Listen to your body and avoid pushing through pain or discomfort, especially in the lower back, shoulders, or wrists. Stop immediately if you experience any sharp or shooting pain.
  • Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and programming for hang cleans.

Hang Clean Technique and Strength

Improve hang clean technique and build strength with this focused workout.

Equipment you will need

  • Barbell
  • Weight Plates

Steps

  • Perform 5 sets of 3 reps of hang cleans at 70-75% of your one-rep max (1RM), focusing on explosive hip and leg drive.
  • Superset hang cleans with weighted box jumps or broad jumps, aiming for 4 sets of 5-8 reps of each exercise. Rest 90 seconds between sets.
  • Finish the workout with 3 sets of 10-12 reps of Romanian deadlifts to target the posterior chain with higher volume and time under tension.
Weightlifting
Explosive
Compound
hang
clean
Olympic
CrossFit
hangclean