Hominin · exercise
Hang Clean
Hang Clean is a intermediate olympic weightlifting exercise using barbell. It works the quadriceps, with help from the calves, forearms, glutes, hamstrings, lower back, shoulders and traps.
intermediatebarbellpull movementcompoundolympic weightlifting
- Main muscles
- quadriceps
- Also works
- calves, forearms, glutes, hamstrings, lower back, shoulders, traps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Pull · barbell, intermediate
- Clean from Blocks · barbell, intermediate
- Frankenstein Squat · barbell, intermediate
- Hang Clean - Below the Knees · barbell, intermediate
- Heaving Snatch Balance · barbell, intermediate
- Jerk Dip Squat · barbell, intermediate
- Olympic Squat · barbell, intermediate
- Power Snatch from Blocks · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).