Hang Clean
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The Hang Clean is an explosive strength exercise that begins with a loaded barbell held at mid-thigh (the "hang" position, not lifted from the floor), 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. It requires a barbell (and plates for load), and is best suited to athletes, powerlifters, and other trainees seeking improved dynamic strength who have already learned the hang position from a coach.
How to Perform Hang Clean
- 1Load a barbell with weight appropriate for technique work. Stand with feet hip-width apart, toes slightly out, grip the bar with hands shoulder-width apart using a hook or overhand grip, arms straight.
- 2Lift the bar off the floor (or take it out of a rack) to stand tall, then bend knees and hips to lower the bar to the mid-thigh "hang" position, keeping the bar in contact with your thighs, back flat, shoulders over the bar, weight on mid-foot.
- 3Exhale and explosively extend hips, knees, and ankles to drive upward, shrugging your shoulders and pulling the bar straight up along your torso with high elbows, keeping the bar close throughout.
- 4Inhale quickly as you pull yourself under the bar, rotating your wrists to catch it across your front shoulders in the rack position, elbows driven high and forward.
- 5Absorb the catch with a slight dip in the knees, keeping your chest up and the bar secured on your shoulders with a stable grip.
- 6Exhale as you stand up tall, driving through your heels to full hip and knee extension, bar resting securely on your shoulders.
- 7Lower the bar back to the mid-thigh hang position under control (or set it down) to reset for the next rep.
- 8Key form tips: Keep the bar in contact with your body throughout the pull; avoid rounding the back or using your arms to lift—power comes from your legs and hips. Common mistakes: Incomplete triple extension (hips/knees/ankles), pulling early with the arms, or a loose core allowing the bar to drift away from the body. Start light on the barbell to master the hang position and catch before adding load.