Hang Clean

Technique

Start standing with the barbell at mid-thigh height, hinging slightly at the hips. Explosively extend your hips and shrug the bar upward, keeping it close to your body. Drop under the bar quickly, catching it on your front shoulders in a quarter squat. Stand up fully to finish the movement.

Steps

1. Grip the bar just outside shoulder width at mid-thigh
2. Hinge slightly at the hips while keeping your back neutral
3. Drive through your legs and extend your hips explosively
4. Shrug upward while keeping the bar close to your body
5. Drop into a quarter squat and catch the bar on your front shoulders
6. Stand fully with your elbows lifted

Common mistakes

• Pulling with the arms before completing hip extension
• Letting the bar swing away from the body
• Catching the bar with low elbows or on the hands
• Jumping forward instead of extending vertically

Variations

• High-hang clean
• Low-hang clean
• Dumbbell hang clean
• Kettlebell hang clean

FAQ