Hang Clean exercise is a great exercise to build the quadriceps, hamstrings and gluteus muscles.

It also brings in the core muscles throughout the exercise especially during the transition to the Front Squat where the core must remain tight in order to stabilise the upper body and support the lower back.

Hang Cleans will not only put muscle size on your legs but it will develop explosive power, coordination and balance.

Hang Clean Progression & Mobility

  • Assume the bottom position of the Deadlift; overhand grip, feet hip width apart and in a neutral position, hips down, shoulders above the hips and knees in front of the bar.
  • Initiate the movement by driving through your heels; at the point where the bar is below your knees shins are in a vertical position, hips are still behind the shoulders. Stop when you have reached the top position of the Deadlift. This is the Hang position.
  • Slide the bar down. At knee level your shoulders should be over the bar and your shins in a vertical position. Back is kept flat and hips remain higher than knees.
  • When the bar attains knee level height, explode by driving your hips forward and jumping up. This will throw the bar up; you should catch it on your shoulders. Your hands must be open and elbows elevated or parallel to the floor.
  • Allow the momentum of the bar to bring you to the bottom position of the squat where your feet should now be shoulder width apart.
  • Knees are tracking over your feet; hips should be lower than your knees and behind your shoulders. Your elbows remain upright and parallel to the floor.
  • Squat up by driving through your heels; extending your knees then hips until you attain upright top position.
  • Bring the bar down and repeat the movement until you have completed the targeted number of reps.

Faults, Form and Technique

Starting out the Hang Clean with a rounded back is a common mistake and places more pressure on the lower back.

Another is muscling up the weight by using arm strength instead of momentum from the hip drive.

Finally, taking a wide stance when catching the bar will tend to push your hips forward and move it under the bar. This will make you lose balance and fall forward.

Variations: Hang Power Clean, Dumbbell Power Clean, Thrusters

Hang Squat Clean

How To Do Hang Cleans (Hang Squat Cleans)