Hang clean

Muscle group

Legs

Equipment

Barbell

Primary muscles

Glutes, Hamstrings, Upper back

Secondary muscles

Calves, Lower back, Quadriceps

1. Stand holding the barbell, then hinge at your hips to lower the bar to mid-thigh level while keeping your back flat and core braced.
2. Explosively extend your hips, knees, and ankles to drive the barbell upward close to your body.
3. Rapidly pull yourself underneath, rotating your elbows forward to catch the bar across your front shoulders in a partial squat.
4. Stand up completely with the bar secured in the front rack before lowering it back down under control.