Hang Clean
Hang Clean is a compound olympic weightlifting exercise using barbell that trains the quadriceps.
Olympic WeightliftingBarbellIntermediateCompoundPull
Primary muscles: Quadriceps
Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Hang Clean from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
