Hang Clean
How to do the Hang Clean
- 1
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.
- 2
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- 3
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
How to program the Hang Clean
Sets and reps
As a compound movement, the Hang Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Hang Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Hang Clean into a plan
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Frequently asked questions
What muscles does the Hang Clean work?
The Hang Clean primarily targets the Quadriceps. It also recruits the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps as supporting muscles.
What equipment do I need for the Hang Clean?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Hang Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
