Hang Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hang Clean is a dynamic, full-body exercise that primarily targets the quads while also engaging multiple muscle groups, including the abs, adductors, biceps, calves, glutes, hamstrings, shoulders, traps, and upper back. Performed with a barbell, the movement begins with the barbell hanging at thigh level, followed by an explosive upward pull to lift the barbell to the shoulders. This action requires coordination, strength, and power, helping to improve athletic performance and functional strength. It is often included in strength training programs for its ability to develop both power and muscle endurance across the lower and upper body.
How to Perform
Set the barbell so that it rests just above the knot of your shoelaces, ensuring it doesn't touch your shins.
Stand with your feet shoulder-width apart, toes pointing slightly outward, and grip the bar with your hands slightly wider than shoulder-width.
Lower your hips and engage your core, keeping your chest lifted and eyes forward, maintaining a strong posture.
Push through your legs to stand tall, driving the floor away, and fully extend your hips.
Slightly bend your knees and allow the bar to slide down along your thighs, keeping your weight balanced over your feet.
In one explosive motion, jump upward, shrugging your shoulders aggressively while pulling the bar up.
As the bar reaches chest height, quickly rotate your elbows around the bar and point them forward.
Drop into a squat to catch the bar on your shoulders in the front rack position, keeping your hands outside your shoulders for stability.
Reverse the movement by rotating your elbows back around the bar, unbending your arms, and lowering the bar until it reaches the crease of your hips.
Lower the bar back to the ground with control and prepare for the next repetition.
Tips
Olympic lifting focuses on maximizing efficiency, not just raw strength, so technique is crucial.
In the clean, your hips will likely start a bit lower than in the snatch due to the different hand positions.
To master the clean's positions, think of this simple mantra:
Start low
Push knees back
Drive knees forward
Explode upward and shrug
Remember: “Slow off the floor, fast into the hips."
The movement should be primarily vertical. Focus on moving upwards rather than pushing the hips forward.
Before diving into the clean, build strength with exercises like front squats and Romanian deadlifts (RDLs) to strengthen the hinge and front rack positions.
When you're starting with the clean, practice from the hang position (middle of the thigh) to develop the proper timing and technique.
Your toe angle is personal, so experiment to find what feels most comfortable and natural for your body.
Drive through the entire foot, making sure to maintain contact with all three points: the big toe, little toe, and heel, for a stable and powerful movement.
How Not to Perform
Avoid Using Momentum: Don't rely on jerking or swinging the barbell. Focus on a controlled, smooth movement to engage the targeted muscles, especially the quads, and prevent wasting energy.
Don’t Start With Your Hips Too High: Ensure that your hips are not too high at the start, as this can affect the power generation from the legs and reduce efficiency. Keep your hips in line with your knees, not too elevated.
Don’t Overextend the Back: Avoid arching your back excessively during the lift. Keep your back neutral throughout to prevent strain on the lower back and reduce the risk of injury.
Don’t Rush the Jump: Don't skip the explosive shrug at the top. It's essential for generating power and helping the bar clear your body. Avoid rushing or neglecting this phase, as it can lead to improper lifting mechanics.
Avoid Pulling With Your Arms: The arms should only guide the bar, not pull it. Focusing on using your legs and hips to drive the movement, rather than relying on your arms, will help you generate more power and avoid fatigue in the upper body.
Don’t Let the Bar Drift Away From Your Body: Keep the bar close to your body throughout the movement. Letting the bar move away from your legs wastes energy and reduces the effectiveness of the lift, putting unnecessary strain on your back.
Avoid Collapsing in the Catch: When catching the bar in the front rack position, don’t let your upper body collapse or your elbows drop. Maintain a strong, upright posture with your elbows pointing forward to support the bar properly and avoid straining the shoulders.
Don’t Let the Knees Cave In: Make sure your knees track over your toes during the jump and squat phase. Allowing your knees to cave inward can cause instability and increase the risk of injury, especially to the knees and hips.
Don’t Skip Warm-Up and Mobility Work: Skipping a proper warm-up can increase the risk of injury. Work on mobility in your hips, ankles, and shoulders to ensure you have the range of motion necessary for proper technique.
Avoid Overloading the Weight Early On: When learning the clean, don’t jump to heavy weights too soon. Master the form with lighter loads before progressing to avoid compromising technique and preventing unnecessary strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
