Hang Clean

A intermediate olympic weightlifting exercise for the quads, done with a barbell.

Main muscles: Quads
Also works: Calves, Forearms, Glutes, Hamstrings, Lower back, Shoulders and Upper back
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Hang Clean

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.
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hang Clean

Questions

What muscles does the Hang Clean work?

Mainly the quads, with the calves, forearms, glutes, hamstrings, lower back, shoulders and upper back helping.

Is the Hang Clean good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Hang Clean?

Good alternatives that train the quads: Clean from Blocks, Clean Pull, Frankenstein Squat or Hang Clean - Below the Knees.

How many sets and reps of the Hang Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).