How to Do Hang Clean

Step-by-step instructions, muscles worked and workouts that use the hang clean.

Main muscles	Quads
Also works	Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Equipment	Barbell
Level	Intermediate
Type	Olympic Weightlifting

How to do it

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.