An explosive barbell lift performed from a hanging position that brings the bar to the front rack while receiving it in a squat, working the body as a whole. It combines a powerful leg/hip drive with an upper-body catch to move and stabilize the load.
How to do the Hang Clean (Barbell)#
- Stand feet about hip-width with an overhand grip slightly wider than shoulder width and arms extended so the bar hangs.
- Hinge at the hips and bend the knees slightly to establish a paused hang position with your chest lifted.
- Drive your hips and legs forcefully upward while lifting your shoulders and pulling the bar upward with straight arms.
- Quickly drop your body under the bar, rotate your elbows forward and catch the bar on your front shoulders in a squat position.
- Stand up from the squat to full extension, then lower the bar back to the hang and reset for the next rep.
Muscles worked#
- Primary: Glutes, Quads, Traps
- Secondary: Hamstrings, Calves, Lower back, Upper back, Forearms
Common mistakes#
- Pulling the bar with the arms first instead of using leg/hip drive.
- Not getting the elbows forward under the bar when receiving the weight.
- Catching the bar on the palms or with low elbows instead of on the front shoulders.
- Standing up before securely receiving the bar in the squat.
