Hang Clean
Complete guide to Hang Clean. Learn proper form, technique, and execution. Targets Full Body. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Hang Clean
Add the appropriate amount of weight and grab the bar with an overhand grip, hands shoulder-width apart.
Stand tall and hinge at the hips, lowering the bar to just above your knees with your back flat.
Engage your abs and take a breath.
Explosively drive your hips forward and pull the bar upward, then drop under it and catch it on your shoulders in a front squat position and exhale.
Stand tall from the catch, then hinge back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |