Full Body
Hang Clean
A powerful Olympic lifting variation designed to develop explosive triple extension and total-body coordination.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and grip the barbell just outside your thighs using an overhand or hook grip.
Deadlift the bar to a standing position, then lower it under control to just above your knees by unhinging at the hips and keeping your back flat.
Explosively extend your hips, knees, and ankles simultaneously while shrugging your shoulders to drive the bar upward.
Pull your body actively under the bar as it reaches maximum height, rotating your elbows forward quickly to catch the bar across the front of your shoulders.
Stand up completely to finish the lift, ensuring your elbows stay high and the weight is balanced over your midfoot.
Lower the bar back to the hang position or the floor with control to complete the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Curling the bar with the arms instead of using hip drive
- Allowing the bar to drift too far away from the body during the pull
- Landing in a excessively wide stance or on the toes during the catch
- Failing to fully extend the hips before initiating the pull under the bar
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.