How to do Hang Clean

Muscles worked

Main: Quads. Also: Calves, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps.

Step by step

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

Similar exercises

• Clean from Blocks
• Clean Pull
• Frankenstein Squat
• Hang Clean - Below the Knees
• Heaving Snatch Balance
• Jerk Dip Squat

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.