Hang Clean

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Deadlift the barbell to a standing position, then slide it down to the mid-thigh by hinging at the hips and slightly bending the knees.
• Keep the barbell close to your thighs, with your chest over the bar and shoulders slightly in front of it.
• Extend your hips, knees, and ankles explosively while shrugging your shoulders to drive the bar upward.
• Pull yourself rapidly under the bar, catch it on your shoulders in a front rack position, and stand up to complete the lift.

Common mistakes

• Letting the barbell drift far away from the body during the upward pull.
• Pulling early with the arms before the hips have fully extended.
• Catching the barbell with the elbows pointing down instead of high and parallel to the floor.

Frequently asked questions

What is the starting position of the hang clean?

The hang clean starts with the barbell held off the floor, typically positioned at the mid-thigh or just above the knee.

Why is the hang clean beneficial for athletes?

It develops power, explosive hip extension, and coordination, which directly transfer to running and jumping.

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