How to Do the Hang Clean
💪 Quadriceps, Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps🏋️ Barbell📊 Intermediate🏷️ Olympic Weightlifting
How to perform 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.
Muscles worked
The Hang Clean primarily targets your Quadriceps, with support from your Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Hang Clean slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.