MaghribFit

Hang Clean

Hang Clean

Primary muscles

Quads

Secondary muscles

Calves · Forearms · Glutes · Hamstrings · Lower back · Shoulders · Traps

Equipment: Barbell

Level: Intermediate

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  1. 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.
  2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

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General fitness information, not medical advice. Check with a doctor before starting a program.