Hang Clean

Start with the barbell at hang position above the knees. Explosively extend your hips and pull the bar to your shoulders, catching it in a front rack position.

Quick facts

Difficulty: Difficult
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: High
Hypertrophy: Medium
Calorie Burn: High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

quadsglutes (max)hamstringsupper trapsfront shoulders

Secondary

lower backforearm flexorscalvesabsbiceps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet hip-width apart and grip the barbell with a hook or overhand grip just outside your thighs.
- Lift the bar to standing, then hinge at the hips to lower it to just above your knees.
- Keep your back flat, chest up, and shoulders over the bar.
Step 2Execution
- Explosively extend your hips, knees, and ankles in a powerful triple extension.
- Shrug your shoulders aggressively as the bar travels upward.
- Pull your elbows high and outside to guide the bar.
- Drop under the bar quickly and rotate your elbows forward to catch it in a front rack position.
Step 3Recovery
- Stand up fully with the bar resting on your front shoulders.
- Stabilize, then lower the bar back to the hang position under control.
- Reset your position before the next rep.