Exercise
Hang Clean
Also known as: hang power clean, power clean from hang, barbell hang clean
Hang Clean is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: traps, biceps femoris, lower back, anterior deltoid, forearm flexors and medial gastrocnemius. Equipment: barbell.
Muscles worked
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.
Similar exercises
Clean from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Clean Pull
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hang Clean - Below the Knees
Barbell
Vastus lateralisVastus medialisGluteus maximus
Heaving Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Power Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch
Barbell
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Car Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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