Olympic weightlifting

Hang Clean

The hang clean is an intermediate olympic weightlifting exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps
Equipment
Barbell
Level
Intermediate
Hang Clean, starting position
Start
Hang Clean, end position
Finish

How to do it

  1. 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.
  2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Alternatives to the hang clean

Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bulgarian split squat Dumbbells, Flat bench Front Barbell Squat Barbell