Hang Clean: How-to, Tips & More
The Hang Clean is a advanced compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is strength.
Besides the glutes, it also works your quads, hamstrings and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Hamstrings
Secondary
Traps
Secondary
How to do the Hang Clean
- Stand tall holding the bar at your thighs with an overhand grip.
- Hinge until the bar is just above your knees.
- Drive your hips forward explosively and shrug.
- Catch the bar on your shoulders with your knees slightly bent, then stand up.
Hang Clean tips
- The power comes from your hips, not your arms.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Hang Clean alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Hang Clean work?
The Hang Clean mainly works your glutes, with help from your quads, hamstrings and traps.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Hang Clean good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Hang Clean?
You need barbell.
Add Hang Clean to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon