Hang Clean

QuadsBarbellIntermediateCompound

Muscles worked

PrimaryQuads

SecondaryCalves, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps

How to do it

01
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.
02
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
03
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

In the app

Hang Clean appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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