Hamstrings exercise

Hang Clean

How to do the Hang Clean with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start by holding the bar with a shoulder-width grip in front of your thighs. Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull it up to chest height and catching it on your chest. Pause for a second, then lower the bar back to…
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Illustration showing the Hang Clean
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Hang Clean

  1. 1 Start by holding the bar with a shoulder-width grip in front of your thighs.
  2. 2 Squat down slightly, then
 drive through your heels to explode upwards, using the momentum to help pull it up to chest height and catching it on your chest.
  3. 3 Pause for a second, then lower the bar back to the start position.