Hang Clean
- Primary muscles
- Quadriceps
- Secondary muscles
- Calves, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Olympic weightlifting
Photos
Instructions
- 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.
- Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Exercise data and photos from free-exercise-db (Unlicense).