How to Do the Hang Clean
The hang clean starts with the bar at mid-thigh instead of the floor, so you focus on the explosive hip extension and catch. It teaches the second half of the clean with less setup and lighter loads than a floor clean. It suits advanced lifters learning power or athletes who train explosiveness.
Log every set of your Hang Clean in Superlift
Muscles worked
Primary
- Quads
- Glutes
- Upper Back
Secondary
- Traps
- Shoulders
How to do the Hang Clean
- 1
Stand with the bar at your hips, then hinge until it rests at mid-thigh with your back flat.
- 2
Keep your arms straight and your shoulders slightly in front of the bar.
- 3
Jump by driving your hips and knees forward and extending explosively.
- 4
Shrug your shoulders and pull your elbows high.
- 5
Rotate your elbows quickly under the bar and catch it on your shoulders.
- 6
Stand up, then lower the bar carefully to your thighs.
Form cues to remember
- Hips drive the bar
- Shrug and pull high
- Fast elbows under the bar
- Catch with soft legs
Hang Clean video tutorial
Common mistakes
Pulling early with your arms
Keep your arms straight until your hips have extended.
Swinging the bar forward
Keep it close to your thighs the whole way.
Catching too deep
Land in a quarter squat, not a full squat.
Wrists bending back
Whip your elbows around so the bar sits on your shoulders.
Sets and reps
| Strength | 4–5 sets of 2–4 reps, 2 min rest |
|---|---|
| Conditioning | 4–5 sets of 3 reps at a moderate weight, 90 sec rest |
Use light weight while you learn the catch, and bumper plates so you can drop the bar. Stop if your wrists or elbows hurt in the rack.
Superlift for iPhone
Track your Hang Clean and watch it go up
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Hang Clean FAQ
Is the hang clean easier than the power clean?
It's simpler to learn because the bar starts higher, so you skip the floor pull. The explosive part is the same.
Where should the bar start on the hang clean?
Around mid-thigh, with your back flat and your shoulders slightly in front of the bar. Starting at the knees is a variation.
What muscles does the hang clean work?
It works the glutes, hamstrings, quads and traps, plus your back and shoulders. It's a total-body power movement.
