Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the hang clean, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. for best results.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. for best results.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Traps (secondary)
See exercises for Traps · Learn about the Traps