Hang Clean

Hang Clean


Utility: Power
Mechanics: Compound
Force: Pull



Stand with barbell with overhand grip slightly wider than shoulder width. Feet point forward hip's width apart or slightly wider. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed.


Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.


Bend knees slightly and lower barbell to mid-thigh position.


Hook grip is used by advanced lifters to maintain grip during clean. Pull bar up in straight path, keeping bar close to body. Also known as Hang Squat Clean. Also see:

Force (Articulation)



Exercise Directory | Olympic Lifts

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