Legs
The main muscle group listed for this exercise.
Exercise guide
Hang Clean
Hang Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Hang Clean also involves arms, glutes, back, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Step Ups
Barbell Step Ups is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseClean
Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
View exerciseClean Pull
Clean Pull is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Hang Clean.
What muscles does Hang Clean work?
Hang Clean primarily trains the legs and also involves the arms, glutes, back, and shoulders.
Is Hang Clean beginner-friendly?
It is listed as intermediate.
What equipment do I need for Hang Clean?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.