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Full body ยท Olympic lift

Hang Clean

A compound olympic lift exercise for the glutes, hamstrings and traps, done with a barbell. It also works the quads, upper back and forearms.

Barbell Compound Reps and weight Also called: hang power clean

Muscles worked

Primary

Glutes, Hamstrings and Traps

Do most of the work.

Secondary

Quads, Upper back and Forearms

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsPrimary
  • TrapsTop of the shoulders and neckPrimary
  • QuadsFront of the thighsSecondary
  • Upper backMid traps, rhomboidsSecondary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Bar close to the body the whole way.
  3. Drive with the legs and hips first, then pull.
  4. Practise light. Speed and position before load.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Pulling with the arms early. Legs and hips drive first; the arms follow.
  • Bar drifting away from the body. Keep it close the whole way.
  • Going heavy before the technique is there. Practise light, ideally with a coach.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.