Zirv Fitness
Strength exercise

Hang Clean

How to do it

  1. Stand with feet hip-width apart holding the bar with a hook grip just outside the shins.
  2. Lower the bar to a hang position at the mid-thigh by hinging the hips back, keeping the shins vertical.
  3. Drive the hips forward explosively to extend the ankles, knees, and hips, shrugging the shoulders hard.
  4. Pull the body under the bar and catch it on the front of the shoulders in a full front-squat position.
  5. Stand up out of the squat to full extension, keeping the elbows high and the core braced.
  6. Return the bar to the hang position at the thighs under control before starting the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Core, Shoulders
Measured in
Reps and weight