Hang Clean

Free Weights / Total Body / Intermediate

0 ratings

Equipment Needed

  • Barbell

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 65 lb
    average weight
  • 65 lb
    best weight
  • 2
    times logged
  • #364
    popularity rank

Average Sitewide Hang Clean Weight

  • 65 lb
    average weight
  • 65 lb
    best weight
  • 2
    times logged
  • #267
    popularity rank

Average Male Hang Clean Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #759
    popularity rank

Average Female Hang Clean Weight

How to do Hang Clean:

Muscles Worked

Details

hang clean is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the biceps, calves, forearms, glutes, hip flexors, lats, lower back, middle back, neck, shoulders, traps and hamstrings ...more

hang clean is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the biceps, calves, forearms, glutes, hip flexors, lats, lower back, middle back, neck, shoulders, traps and hamstrings.

The only hang clean equipment that you really need is the following: barbell. There are however many different hang clean variations that you can try out that may require different types of hang clean equipment or may even require no equipment at all.

Learning proper hang clean form is easy with the step by step hang clean instructions, hang clean tips, and the instructional hang clean technique video on this page. hang clean is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the hang clean video, learn how to do the hang clean, and then be sure and browse through the hang clean workouts on our workout plans page!

Tips

  1. Keep head up and shoulder blades tucked back (do not round back).
  2. Generate initial force using explosive leg movement.

Variations

  1. Start with the barbell resting on the floor and grasp the barbell like beginning a deadlift and then clean the weight from the floor ("power clean").
  2. When weight is resting on shoulders at the top of the movement then press the barbell straight up above head by completing a push press ("hang clean and press")
  3. When weight is resting on shoulders at the top of the movement then press the barbell straight up above head by completing a jerk ("clean and jerk")

Types

  • Force Type: N/A
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Barbell

Tips

  1. Keep head up and shoulder blades tucked back (do not round back).
  2. Generate initial force using explosive leg movement.

Variations

  1. Start with the barbell resting on the floor and grasp the barbell like beginning a deadlift and then clean the weight from the floor ("power clean").
  2. When weight is resting on shoulders at the top of the movement then press the barbell straight up above head by completing a push press ("hang clean and press")
  3. When weight is resting on shoulders at the top of the movement then press the barbell straight up above head by completing a jerk ("clean and jerk")

Types

  • Force Type: N/A
  • Mechanics Type: Compound