Hang Clean
How to do the Hang Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Barbell
How to do the Hang Clean
- 1
Begin 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.
- 2
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- 3
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Log it, see it on your body.
Every Hang Clean set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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