Hang Clean
Hang Clean is a olympic weightlifting - hang squat clean exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Trapezius
- Exercise type
- Olympic weightlifting - hang squat clean
Exercise technique
- Grip
Use a clean-width overhand or hook grip.
- Hang
Push your hips back and hold the bar at mid-thigh.
- Preparation
Bend your knees slightly with your shoulders in front of the bar.
- Extension
Quickly extend your hips, knees and ankles, keeping the bar close as it rises.
- Pull under
Quickly move under the bar while rotating your elbows forward beneath it.
- Catch
Support the bar on your front shoulders and continue into a full front squat.
- Stand
Keep your elbows high and use heel support to stand.
Key technique points
- Establish a stable mid-thigh hang.
- Load through the hips.
- Do not knock the bar forward.
- Rotate your elbows quickly.
- Catch on the shoulder shelf.
- Keep your chest open in the squat.
Common mistakes
Starting with the arms
Do not curl the bar before extending your hips.
Throwing it forward
Do not push the bar away from your body on thigh contact.
Low rack
Do not catch the bar on your wrists.
Stopping at a power catch
Do not omit the deep squat when performing a full clean.
Leaning backward
Do not create speed by extending your lower back.
Loose bottom position
Do not release abdominal tension in the squat.
Frequently asked questions
Hang Clean: why is “Starting with the arms” a mistake?
Do not curl the bar before extending your hips.
Hang Clean: why is “Throwing it forward” a mistake?
Do not push the bar away from your body on thigh contact.
Hang Clean: why is “Low rack” a mistake?
Do not catch the bar on your wrists.
Hang Clean: why is “Stopping at a power catch” a mistake?
Do not omit the deep squat when performing a full clean.
Hang Clean: why is “Leaning backward” a mistake?
Do not create speed by extending your lower back.
Hang Clean: why is “Loose bottom position” a mistake?
Do not release abdominal tension in the squat.
What should I focus on when doing Hang Clean?
Establish a stable mid-thigh hang. Load through the hips. Do not knock the bar forward. Rotate your elbows quickly. Catch on the shoulder shelf. Keep your chest open in the squat.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.