Hang cleans are a classic power builder. They’re fast, technical, and incredibly effective for athletic strength.
Instructions
- Stand upright with the barbell resting at mid-thigh level, arms straight and feet hip-width apart.
- Drive through your legs and hips to launch the bar upward, shrugging your shoulders at the top.
- Quickly rotate your elbows underneath to catch the bar in a front rack position.
- Stand tall to finish the lift, then lower the bar and reset for the next rep.
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