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Hang Clean

Hang Clean

[Elite_video_player id=”58″]

Muscle Groups
  • Abs and Core
  • Full Body
  • Hips & Buttocks
  • Legs
  • Upper Body
  • Leg power
  • Hip power
  • Torso power


The hang clean develops speed, power and balance in the entire body. Hang cleans are a ground-based, full-body exercise that train the abdominals, obliques, erectors of lower back, glutes, quadriceps, hamstrings, hip flexors, and groin area. The benefits of the hang clean transfer directly to the athletic arena and provide many benefits for regular exercisers such as; improved balance, quickness, strength, power, and body awareness.


  • Hold the barbell with your hands slightly outside of hip-width.
  • Bend forward and assume an athletic stance, your arms hanging straight down and your shoulders over the bar.
  • With one quick burst of motion, extend your legs and hips straight up, as if to jump.
  • The barbell moves upward because of the momentum created by your legs.
  • The arms simply “follow” the barbell, the elbows leading the way.
  • Quickly drop under the barbell, by squatting under the barbell.
  • Quickly rotate the elbows forward and catch the bar on the shoulders, while in the squat position.
  • Recover out of the squat by standing up, and then lowering the barbell back to the front of your thighs.
  • This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.


  • At the set up: Shoulders held behind the barbell
  • At the set up: Barbell resting on top of the thighs
  • At the set up: Elbows are bending
  • During the pull: Excessive pulling with the arms instead of extending the legs
  • Bending the elbows before the legs are fully straightened
  • Elbows rotate forward too slowly
  • Not “dropping” (really pulling) under the barbell to receive the barbell
  • Catching the barbell in the hands instead of on the shoulders
  • While recovering from the squat: Knees buckling inward