The Hang Clean Exercise | What You Need to Know + Benefits & Variations

The hang clean is a popular exercise among weightlifters and CrossFit enthusiasts. It is a variation of the power clean exercise, where the weight hangs in front of the body, and the lifter must drive it from knee level to shoulder height and catch it in a front squat position. This exercise works many muscle groups, making it an excellent addition to total body strength training workouts.

Table of Contents

Understanding the hang clean is essential to perform this exercise correctly. It requires proper technique and form to avoid injuries and maximize its benefits. In this article, we will explore the benefits of the hang clean, the muscles worked, the technique, and variations of the exercise. We will also discuss how to incorporate the hang clean into your workouts, common mistakes and corrections, and tools and equipment required to perform it.

Key Takeaways

The hang clean is a variation of the power clean exercise, and it works many muscle groups, making it an excellent addition to total body strength training workouts.
Proper technique and form are essential to perform the hang clean correctly and avoid injuries.
The hang clean can be incorporated into your workouts in various ways, and there are many variations of the exercise to challenge yourself.

Understanding the Hang Clean

The Basics of Hang Clean

The hang clean is a weightlifting movement that involves lifting a barbell from a hanging position, typically just above the knees, to a racked position on the shoulders. This exercise works the entire body, including the legs, back, shoulders, and arms. It is a great addition to any strength training routine.

To perform a hang clean, start with the barbell resting on the thighs. Lower the barbell by bending at the hips and knees until it is just above the knees. From here, explosively extend the hips and knees, shrug the shoulders, and pull the barbell up to the shoulders. Catch the barbell in a racked position and stand up straight.

Hang Clean vs Full Clean

The hang clean is a variation of the full clean, which starts with the barbell on the ground. The full clean requires more mobility and technique than the hang clean, making it a more advanced exercise. However, the full clean also allows for more weight to be lifted.

If you are new to weightlifting or have limited mobility, the hang clean is a great place to start. It is easier to learn and requires less mobility than the full clean.

Hang Clean vs Power Clean

The hang clean is also a variation of the power clean, which starts with the barbell on the ground and requires a full extension of the hips and knees. The hang clean, on the other hand, starts with the barbell in a hanging position and requires less hip and knee extension. This makes the hang clean easier to learn and less technical than the power clean.

If your goal is to develop explosive power, the power clean is a great exercise to include in your routine. However, if you are new to weightlifting or have limited mobility, the hang clean is a great place to start.

In conclusion, the hang clean is a great exercise for developing total body strength and power. It is a variation of the full clean and power clean, but requires less mobility and technique. If you are new to weightlifting or have limited mobility, the hang clean is a great place to start.

The Benefits of Hang Clean

Hang clean is a popular exercise that offers numerous benefits to athletes, fitness enthusiasts, and weightlifters alike. Here are some of the benefits of hang clean:

For Athletes

Hang clean is an excellent exercise for athletes who want to improve their athletic performance. By performing hang clean, athletes can improve their power output and explosiveness, which can help them perform better in their respective sports. Additionally, hang clean can help athletes develop better body awareness and coordination, which can further enhance their athletic performance.

For Fitness Enthusiasts

For fitness enthusiasts, hang clean is an effective exercise to improve their fitness level. By performing hang clean, fitness enthusiasts can improve their overall strength, endurance, and power. Additionally, hang clean can help fitness enthusiasts develop better body awareness and coordination, which can further enhance their fitness level.

For Weightlifters

Hang clean is a popular exercise among weightlifters, especially those who practice Olympic weightlifting. By performing hang clean, weightlifters can improve their power output and explosiveness, which can help them lift heavier weights. Additionally, hang clean can help weightlifters develop better body awareness and coordination, which can further enhance their lifting technique.

Overall, hang clean is a highly beneficial exercise for athletes, fitness enthusiasts, and weightlifters. By performing hang clean, individuals can improve their athletic performance, fitness level, and lifting technique. If you are looking to improve your overall fitness and athletic performance, consider adding hang clean to your exercise routine.

Muscles Worked in Hang Clean

Hang clean is a compound exercise that targets multiple muscle groups, making it an efficient way to build strength and power. The exercise primarily works the muscles of the back, hips, shoulders, glutes, legs, hamstrings, quadriceps, and core muscles. In this section, we’ll take a closer look at the specific muscle groups worked during the hang clean.

Core and Back

The hang clean requires a strong core and back muscles to maintain proper form and stability throughout the movement. The core muscles, including the rectus abdominis, obliques, and transverse abdominis, work to stabilize the spine and prevent excessive movement. The back muscles, including the erector spinae, rhomboids, and trapezius, work to keep the spine straight and prevent rounding.

Shoulders and Arms

The hang clean also targets the muscles of the shoulders and arms. The shoulders, including the deltoids and rotator cuff muscles, work to lift the barbell and stabilize the shoulder joint. The arms, including the biceps and forearm flexors, work to grip the barbell and control its movement.

Legs and Glutes

The hang clean is a powerful lower body exercise that targets the muscles of the legs and glutes. The quadriceps, including the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis, work to extend the knee joint and lift the barbell. The hamstrings, including the biceps femoris, semitendinosus, and semimembranosus, work to flex the knee joint and control the descent of the barbell. The glutes, including the gluteus maximus, gluteus medius, and gluteus minimus, work to extend the hip joint and generate power.

In summary, this exercise is a highly effective exercise that targets multiple muscle groups, including the core and back, shoulders and arms, and legs and glutes. By incorporating this exercise into your workout routine, you can build strength and power in these key muscle groups, leading to improved athletic performance and overall health.

The Technique of Hang Clean

Hang clean is a highly effective exercise for building strength and power in the lower body, upper body, and core. It is a type of weightlifting exercise that involves lifting a barbell from a “hang” position, which is a position where the barbell is held at the hips, and then quickly lifting it up to the shoulders in one fluid motion.

Starting Position

To begin this exercise, the athlete should stand with their feet hip-width apart, gripping the barbell with an overhand grip. The barbell should be resting on the upper thighs, just above the knees. The athlete should maintain a neutral spine, with their shoulders back and chest forward, and their knees slightly bent.

Second Pull

The second pull is the explosive phase of this exercise. The athlete should quickly extend their hips, knees, and ankles, driving the barbell upward with force. As the barbell reaches chest height, the athlete should pull their elbows up and out to the sides, allowing the barbell to “float” up to the shoulders.

Squat Position

Once the barbell has been lifted to the shoulders, the athlete should quickly drop into a deep squat position, catching the barbell on their shoulders. The athlete should maintain a neutral spine throughout the movement, with their chest up and their knees tracking over their toes.

It is important to note that this exercise is a complex movement that requires proper technique and practice to perform safely and effectively. Athletes should start with a light weight and focus on mastering the technique before gradually increasing the weight.

In summary, this exercise is a powerful exercise that can help athletes build strength, power, and explosiveness. By following proper technique and gradually increasing the weight, athletes can safely and effectively incorporate this exercise into their training routine.

Variations of Hang Clean

Hang clean is a versatile exercise that can be modified to meet the needs of both beginners and advanced lifters. Below are some variations of this exercise that you can incorporate into your workout routine.

For Beginners

If you are new to this exercise, it is recommended that you start with a lighter weight until you get comfortable with the movement. Here are some variations that are suitable for beginners:

Hang Power Clean: This variation involves lifting the weight from the hang position to the shoulder level without performing a full squat. It is a great exercise for developing explosive power in the lower body.
Hang Muscle Clean: This variation is similar to the hang power clean, but it involves lifting the weight only to the chest level. It is a good exercise for developing upper body strength.

For Advanced Lifters

Once you have mastered the basic variations of this exercise, you can progress to more advanced variations. Here are some options:

Clean and Jerk: This is a two-part lift that involves lifting the weight from the ground to the shoulders (clean) and then lifting it overhead (jerk). It is a challenging exercise that requires a lot of coordination and technique.
Snatch: This is another two-part lift that involves lifting the weight from the ground to overhead in one smooth motion. It is a complex exercise that requires a lot of practice and skill.
High Pull: This variation involves lifting the weight from the hang position to the chest level using a high pull motion. It is a great exercise for developing upper body strength and power.
Hip Drive: This variation involves using the hips to generate power and momentum to lift the weight from the hang position to the shoulders. It is a good exercise for developing explosive power in the lower body.

In conclusion, this exercise is a great exercise that can be modified to meet the needs of both beginners and advanced lifters. By incorporating these variations into your workout routine, you can improve your strength, power, and overall fitness.

Incorporating Hang Clean in Workouts

Hang clean is a great exercise that can be incorporated into workouts to achieve maximum benefits. This exercise is effective in building strength and power in the lower body, upper body, and core. Here are some tips on how to incorporate this exercise into your workout routine.

Sets and Repetitions

When starting out with hang clean, it is important to start with lighter weights and gradually increase the weight as you get stronger. A good starting point is to perform 3 sets of 5 repetitions with a weight that is comfortable for you. As you get stronger, you can increase the weight and perform more sets and repetitions.

Training Programs

Hang clean can be incorporated into a variety of training programs, including strength training, powerlifting, and Olympic weightlifting. When incorporating this exercise into your training program, it is important to focus on proper technique and form to prevent injury and maximize results.

Diet and Recovery

Incorporating this exercise into your workout routine can be demanding on your body, so it is important to focus on proper nutrition and recovery. Eating a balanced diet that is rich in protein, carbohydrates, and healthy fats can help to fuel your workouts and aid in recovery. Additionally, getting enough rest and sleep is important for muscle recovery and overall health.

Overall, incorporating this exercise into your workout routine can be a great way to build strength and power in the lower body, upper body, and core. By focusing on proper technique and form, gradually increasing weight, and prioritizing nutrition and recovery, you can maximize the benefits of this exercise and achieve your fitness goals.

Common Mistakes and Corrections

Incorrect Posture

One of the most common mistakes in this exercise is incorrect posture. This can lead to a lack of power, poor technique, and even injury. To avoid this, ensure that your torso is upright and your shoulders are pulled back. Keep your weight on your heels and your knees slightly bent. This will help engage your posterior chain and provide a solid base for the lift.

Timing and Coordination

Timing and coordination are also crucial in this exercise. Many lifters rush the lift, leading to poor form and decreased power. To avoid this, focus on the timing of your movements. Start by pulling the bar up with your legs, then shrug your shoulders and pull your elbows high and outside. Finally, drop under the bar and catch it in a front squat position. Practice this sequence slowly and deliberately until it becomes second nature.

Lack of Flexibility

Another common mistake in this exercise is a lack of flexibility. This can lead to poor form and a decreased range of motion. To avoid this, focus on stretching your ankles, hips, and shoulders. This will help you maintain proper form throughout the lift and increase your power output.

Overall, this exercise is a challenging but rewarding exercise that can help improve explosive power, increase strength, and boost metabolic conditioning. By avoiding common mistakes such as incorrect posture, poor timing and coordination, and a lack of flexibility, lifters can maximize their gains and avoid injury. With practice and dedication, anyone can master this exercise and take their fitness to the next level.

Tools and Equipment

To perform a proper hang clean, you will need the right tools and equipment. Here are the essential items you will need:

Barbell: A barbell is a long, weighted bar that you will use to perform this exercise. Make sure to choose a barbell that is appropriate for your fitness level.
Hook Grip: The hook grip is a grip technique used in weightlifting that involves placing your thumb under your fingers and wrapping them around the barbell. It helps to secure the barbell in your hands and prevent it from slipping.
Weight Plates: You will need weight plates to add weight to the barbell. Make sure to choose plates that are appropriate for your fitness level and that fit securely on the barbell.
Lifting Shoes: Lifting shoes are specially designed shoes that provide additional support and stability during weightlifting exercises like the hang clean. They have a hard sole and an elevated heel that helps to keep your feet in a stable position.

When choosing equipment for this exercise, it’s important to choose items that are appropriate for your fitness level and that fit securely. Using equipment that is too heavy or too loose can increase the risk of injury.

In addition to the essential items listed above, there are also other tools and equipment that can be helpful when performing this exercise. These include:

Chalk: Chalk can be used to improve grip and prevent the barbell from slipping during the lift.
Weightlifting Belt: A weightlifting belt can be used to provide additional support and stability to the lower back during heavy lifts.
Gloves: Gloves can be used to provide additional grip and prevent calluses on the hands.

Overall, having the right tools and equipment is essential for performing this exercise safely and effectively. Make sure to choose items that are appropriate for your fitness level and that fit securely.

Frequently Asked Questions

What is the difference between a hang clean and a power clean?

The hang clean and power clean are both variations of the Olympic lift clean. The main difference between the two is the starting position. In a hang clean, the lifter starts with the barbell in a hanging position, typically just above the knees. In contrast, a power clean starts with the barbell on the floor.

How do I properly perform a hang squat clean?

To properly perform a hang squat clean, start with the barbell in a hanging position, just above the knees. From there, pull the bar up towards the shoulders while simultaneously dropping into a squat position. Catch the bar on the front of the shoulders in the bottom of the squat position. From there, stand up while keeping the bar in the front rack position.

What are the benefits of including hang cleans in my workout routine?

Hang cleans are a great exercise for developing explosive power and strength in the lower body, as well as improving overall athletic performance. They also engage a variety of muscle groups, including the back, chest, shoulders, arms, legs, abs, and core.

Which muscles are targeted during a hang clean?

This exercise is a compound exercise that targets a variety of muscle groups. These include the quadriceps, hamstrings, glutes, calves, back, shoulders, and forearms.

What is the recommended weight for a beginner to use when performing a hang clean?

The recommended weight for a beginner to use when performing a this exercise is a weight that they can comfortably lift with proper form and technique. It is important to start with a lighter weight and gradually increase the weight as strength and technique improve.

How can I improve my form when performing a hang clean?

To improve form when performing this exercise, it is important to focus on proper technique and form. This includes keeping the back straight, engaging the core, and using a full range of motion. It can also be helpful to work with a coach or trainer who can provide guidance and feedback on technique.

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