Back · Barbell
Hang Clean
Advanced
Pull from hip-hang position and catch in rack. Builds total-body power specific to athletic movement.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseBar at hip level, slight hinge
Grip just outside legs
Shoulders over bar, lats tight
2
Finish PoseExplosive hip extension pulls bar upward
Drop under bar into quarter-squat catch
Bar lands in front rack, elbows high
Training Cues
✓The pull starts from the hips — not the arms
✓Shrug violently at the top before catching
✓Catch in athletic position — soft knees, fast elbows
Watch For This
✕
Pulling with arms early — defeats the power component✕
Not shrugging before the catch✕
Catching in a quarter squat is fine💪 Primary Muscles
● PRIMARY
1/4
Glutes
Swipe to explore
Primary
Gluteus MaximusHamstringsQuadriceps
Secondary
Trapezius
Stabilizers
Erector SpinaeCore
Pro Tip
The hang clean is the most sport-transferable power exercise. The hip extension pattern directly mirrors jumping and sprinting.
