Full body
Hang Clean
The Hang Clean is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 19%, upper traps 17% and quads (vastus lateralis) 10%.
Also known as: power hang clean
How to do it
- Stand tall holding the barbell at the hips with a grip just outside the thighs.
- Push the hips back and slide the bar down the thighs to just above the knees, back flat.
- Jump the hips and knees to straight explosively, keeping the bar close.
- Pull yourself under and turn the elbows forward to catch the bar on the shoulders in a full front squat.
- Stand up with the elbows high, then return the bar to the hips.
Tips
- Keep the shoulders over the bar in the hang position.
- Get the elbows around fast so the bar lands on the shoulders, not in the hands.
Common mistakes
- Bending the knees forward so the bar has to go around them.
- Pulling with the arms before the hips open.
- Collapsing the chest in the catch.
Muscles worked by the Hang Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Starting above the knee skips the first pull. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Hang Clean alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Frequently asked questions
What muscles does the Hang Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), quads (vastus medialis), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Hang Clean good for beginners?
The Hang Clean is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Hang Clean?
For example the Block Power Clean, Hang Power Clean and Power Clean. They train mostly the same muscles.
How do you make the Hang Clean harder?
Add weight or reps, or move on to the Clean and Clean and Jerk.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.