Hang Clean

A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.

How to do it

1. Stand holding a barbell with a shoulder-width grip at your thighs.
2. Hinge at the hips to lower the bar just above your knees.
3. Explosively extend your hips, knees, and ankles.
4. Shrug your shoulders and pull the bar up.
5. Catch the bar on your front shoulders in a quarter squat.
6. Stand tall, then return to the hang position.

Tips

• Hinge to just above the knees before exploding upward.
• Shrug and pull the bar up close to your body.
• Catch the bar on your shoulders in a quarter squat.

Muscles

Primary: Glutes (max), Quadriceps, Traps

Secondary: Front deltoid, Erector spinae, Hamstrings