Clean (Hang) | Gymacetamol

Muscles Worked

Primary

QuadricepsGlutes

Secondary

HamstringsBack

Quick Cues

1

Start from the hang position

2

Explosive hip extension

3

Catch in a squat

4

Elbows up fast

Equipment Needed

Barbell

Deadlift the bar to a standing position with a hook grip just outside your knees.
Hinge at the hips and lower the bar to just above your knees (the hang position).
Keep your back flat, shoulders over the bar, and weight in your mid-foot.
Explosively extend your hips and shrug from the hang position.
Pull yourself under the bar and catch it on your shoulders in a squat or partial squat.
Stand up to complete the lift.
Return to the hang position for the next rep.
Repeat for the desired number of repetitions.

Common Mistakes

Starting with the bar too far from the body

Not extending the hips fully

Pulling with the arms instead of driving with the legs

Pro Tips

Pull from the hang position to develop explosiveness in the second pull

Keep your lats engaged to maintain bar proximity

Receive the bar with your elbows high and a solid front rack position

Your Progress

Variations

Power Clean

Squat Clean

Clean High Pull