How To Do Hang Clean And Press

Hang Clean and Press Exercise

Hang Clean and Press is a great exercise that builds the posterior chain which includes the lower back, hamstrings and gluteus muscles.

It also utilises the lats, upper back, rear shoulders and traps.

This exercise also activates the core muscles to stabilise the upper body and support the lower back especially at the Press where the bar remains fully extended slightly behind the head.

Hang Clean and Press not only develops muscle size but also builds explosive power, speed and coordination.

Hang Clean and Press Progression & Mobility

  • Take a slightly wider than shoulder width overhand grip on the barbell.
  • Assume the bottom position of the Deadlift; feet at hip width apart and in a neutral position, shoulders slightly ahead of the bar, back flat, knees bent and hips positioned lower than the shoulders.
  • Initiate the pull by driving your feet through the floor, shins should be vertical. Keep pulling the bar up until you reach the top position of the Deadlift.
  • Slide the bar down until it is at knee level. At this position, the shoulders should remain in front of the bar, back kept flat, knees bent and hips lower than shoulder level.
  • When the bar is at knee level, drive your hips and explode by jumping up. The force of the jump should throw the bar up and over to your shoulders.
  • To transition to the Press, adjust your feet so they are directly under your hips.
  • Tighten your core by pulling your abs to your ribs. Also tighten your glutes to help support the lower back.
  • Take a deep breath, move your chin out of the way of the bar then press explosively straight up.
  • At the top position, the bar is located slightly behind your head. Arms must be fully extended and elbows fully locked out. The bar must be in line with your shoulders, hips, lower back and heels.
  • Bring the barbell down to the floor and repeat the exercise until the targeted number of reps are completed.

Faults, Form and Technique

If you don’t spend enough time practicing technique, your tendency would be to muscle up the weight.

This would slow down the exercise and expose your arms and shoulders to injury.

Catching the weight on your shoulders with your elbows pointed down will make you press the bar slightly forward then up or more of a curved pattern instead of a straight line.

Finally, pressing with your hips too far back will exaggerate the distance of the bar from your head and place too much pressure on your lower back.

Variations: Squat Clean Thruster, Clean and Press

Hang Clean and Press