Hang Clean
How to do the Hang Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Barbell
How to do the 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.
Log it, see it on your body.
Every Hang Clean set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Hang Clean: common questions
What muscles does the Hang Clean work?
The Hang Clean primarily works the Quads. It also recruits the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders and Traps as supporting muscles.
Is the Hang Clean suitable for beginners?
The Hang Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Hang Clean?
To do the Hang Clean you'll need a barbell.
Is the Hang Clean a compound or isolation exercise?
The Hang Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Hang Clean with correct form?
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. Follow the full step-by-step above for the complete movement.
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