Hang Clean
A upper legs exercise targeting the quadriceps, performed with barbell.
Body part
Upper LegsEquipment
Barbell
Target muscles
Quadriceps
Secondary muscles
Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
How to do Hang Clean
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.
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Muscles worked
Primary (target)
Secondary
Related exercises
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