Hang Clean

What is Hang Clean? Hang clean is a compound weightlifting exercise that involves explosively lifting a barbell from just above the knees to the shoulders in one fluid motion. It is a full-body exercise that primarily targets the muscles in the lower body, upper back, shoulders, and arms.

Tutorial

1. Stand with your feet hip-width apart, toes under the barbell.
2. Bend at the hips and knees to grip the barbell with hands slightly wider than shoulder-width apart.
3. Keep your back straight, chest up, and shoulders back.
4. Lift the barbell off the ground to the hang position just above the knees.
5. Explosively extend your hips, knees, and ankles while shrugging your shoulders to pull the barbell upward.
6. As the bar reaches chest level, quickly drop your body under the bar and catch it at shoulder height in a front squat position.
7. Stand up to complete the lift.

Common Mistakes

• Using too much weight, compromising form.

• Rounding the back during the lift, risking injury. - Not fully extending the hips and knees before pulling the barbell upward.

• Using the arms too much instead of power generated from the lower body. - Allowing the barbell to drift away from the body during the lift.

Tips for Better Results

• Start with light weights to master the technique before increasing the load.

• Focus on explosive power and speed during the lift. - Keep the barbell close to your body throughout the movement.

• Engage your core muscles to stabilize the body. - Work with a qualified trainer to ensure proper form and technique.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves - Upper back - Shoulders - Traps - Forearms