Start
End
LegsIntermediateBarbell
Hang Clean
Hang Clean
Target Muscles
Quads, QuadsCalves, CalvesForearms, ForearmsGlutes, GlutesHamstrings, HamstringsLower Back, Lower BackShoulders, ShouldersTraps, Traps
Blue = primary · Gray = secondary
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- 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.
Important tips
Keep your back straight.
Control the movement.
