GymPlan AIHang Clean
Hang Clean is an intermediate compound barbell olympic weightlifting that mainly works your quads, with help from your calves, forearms, glutes, hamstrings, lower back, shoulders and traps.
How to do the 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialHang Clean alternatives
Exercises that train the same main muscle.
SnatchBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Snatch BalanceBarbell · Intermediate
Split CleanBarbell · IntermediateFAQ
What muscles does the hang clean work?
It mainly works your quads; your calves, forearms, glutes, hamstrings, lower back, shoulders and traps assist.
How many sets and reps of hang clean should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the hang clean good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.