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Hang Clean

The Hang Clean primarily targets your Quadriceps, with support from Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps

How to perform Hang Clean

  1. Step 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. Step 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. Step 3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Frequently asked questions

How do I maintain proper form during the pull phase?

Keep the barbell close to your thighs and maintain a neutral spine while driving through the mid-foot. Transition quickly from the hip hinge to a vertical jump to generate maximum power.

Which muscle groups are primarily targeted by the hang clean?

The movement primarily targets the quadriceps for explosive drive and the posterior chain for the initial hinge. The traps and forearms also provide significant stabilization during the catch.

What is a common mistake to avoid when performing this lift?

Avoid pulling with the arms too early, which reduces power transfer from the legs. Ensure the hips reach full extension before the elbows bend to pull the bar upward.

What is a suitable progression for beginners learning the movement?

Beginners should master the tall clean or the power shrug to understand the triple extension. Practicing with a PVC pipe or empty barbell helps establish the correct bar path before adding weight.

How should I program the hang clean for power development?

Perform 3 to 5 sets of 2 to 5 repetitions to prioritize explosive speed and technical precision. Rest intervals should be long enough to ensure full recovery between sets.

Sample sets & reps for Hang Clean

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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