How to Do the Hang Clean
Add the Hang Clean to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 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 and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.