Hang Clean

quads, glutes, hamstrings, traps, shoulders, coreBarbell

The hang clean is an explosive exercise that develops speed-strength in your legs, glutes, and shoulders. It demands good coordination and core control under axial load.

How to do it

1Stand tall holding a barbell with an overhand grip slightly wider than shoulder-width at mid-thigh height.

2Hinge slightly at your hips and bend your knees to lower the bar to just above knee level.

3Explosively extend your hips, knees, and ankles to drive the bar upward.

4Quickly drop under the bar, whip your elbows forward, and catch the bar across your front shoulders.

5Stand all the way up to lock out in a vertical position.

Common mistakes

Pulling the bar purely with your arms instead of using leg drive and hip power.

Rounding your back during the hinge, placing dangerous stress on your spine.

Failing to drive your elbows high and forward on the catch, putting heavy strain on your wrists.

Breathing

Inhale before the hinge, hold your breath through the explosive extension, and exhale once the bar is secure on your shoulders.

Make it harder or easier

To make it easier, practice the movement using a light technique bar or empty barbell.

To make it harder, increase the load or catch the bar in a deep front squat.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.