Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Hang Clean
- 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.
- Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Muscles Worked
Alternatives to Hang Clean
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Clean Pull
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Snatch
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Snatch from Blocks
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do hang clean work?
Hang Clean primarily works the quads. The calves, forearms, glutes, hamstrings, lower back, shoulders and traps assist as secondary muscles.
What equipment do I need for hang clean?
Hang Clean uses barbell.
Hang Clean: is it suitable for beginners?
Hang Clean is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of hang clean?
Hang Clean - Below the Knees, Split Clean, Clean from Blocks train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hang clean reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hang clean can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hang Clean with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.