Hang Clean
Start with the bar at mid thigh, extend explosively through hips, knees and ankles, and shrug the shoulders. Finish standing by driving through the heels.
- Difficulty
- Intermediate
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 14
Form sequence
01 · start
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.
02 · extend · Key step
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
03 · recover
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
What's working
3D
- Quadriceps
Primary · 227 exercises
- Gastrocnemius
Secondary · 209 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Erector Spinae
Secondary · 131 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
