Hang Clean
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The hang clean is an explosive strength exercise that begins with the barbell hanging at mid-thigh level, involving a rapid pull and catch in the front rack position to build power and speed. Its primary purpose is to enhance Olympic lifting technique, triple extension, and overall athletic explosiveness. It mainly targets the quads, with secondary emphasis on glutes, posterior thighs, and back; no equipment beyond a barbell and plates is required, benefiting athletes, powerlifters, and those seeking improved dynamic strength.
How to Perform Hang Clean
- 1Stand with feet hip-width apart, toes slightly out, holding an imaginary barbell (or use a broomstick for practice) with hands shoulder-width apart, palms down, arms straight.
- 2Bend knees and hips to lower into a quarter squat, keeping back flat, shoulders over the bar, and weight on mid-foot.
- 3Exhale and explosively extend hips, knees, and ankles to jump upward, shrugging shoulders and pulling the bar straight up along your torso with high elbows.
- 4Inhale quickly as you drop under the bar by bending knees sharply into a front squat position, rotating wrists to catch the bar on your front shoulders (rack position).
- 5Keep elbows high and chest up, stabilizing the bar at shoulder height with a secure grip.
- 6Exhale as you stand up tall by driving through heels to full extension, locking out hips and knees.
- 7Lower the bar controllably to the floor by reversing the squat and hip hinge.
- 8Key form tips: Keep the bar close to your body throughout; avoid rounding the back or using arms to lift—power comes from legs and hips. Common mistakes: Incomplete triple extension (hips/knees/ankles), early arm bend, or loose core. Start light to master technique.