Legs·Barbell·Compound
Hang Clean
Quads · Barbell
Intermediate
Body Part
Legs
Equipment
Barbell
Level
Intermediate
Type
Compound
Force
Pull
The Hang Clean is an intermediate barbell exercise that primarily targets the Quads.
Muscles Worked
Quads primaryCalves secondaryForearms secondaryGlutes secondaryHamstrings secondaryLower Back secondaryShoulders secondaryTraps secondary
How to Do the Hang Clean
- 1Begin 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.
- 2Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- 3Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Related Exercises
Exercise data from the open-source Free Exercise DB.