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Hang Clean
quadricepsolympic weightlifting
Target Muscles
Primary: quadriceps
Secondary: calves, forearms, glutes, hamstrings, lower back, shoulders, traps
Equipment Needed
barbell
Mechanics
compound
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Download StaminaHow to perform Hang Clean
1
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
3
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.