- Lower the bar to the hang position by hinging at the hips, not by squatting.
- Jump and shrug hard with the bar close, then pull yourself under it.
- Catch with high elbows, the bar resting on your shoulders rather than in your hands.
- Sets of 2 to 4 reps with full rest keep every rep fast and sharp.
- Level
- Intermediate
- Trains
- Glutes, Hamstrings, Quadriceps, Calves, Traps and upper back, Core
- Kit
- Barbell, Bumper plates
What the hang clean trains and why it is worth doing
Like the power clean, the hang clean trains your hips, knees and ankles to extend explosively, working your glutes, hamstrings, quads and calves, while your traps, upper back and core control the bar. Starting from the hang removes the slow pull from the floor, so each rep is almost entirely about speed and timing.
That makes it easier to learn and less tiring than a full clean, and a good fit for anyone who wants power without spending months on Olympic lifting technique. It also reinforces a strong hip hinge, the same position you use in a Romanian deadlift.
How to do a hang clean
- Deadlift the bar to standing with a grip just outside your thighs, arms straight and shoulders back.
- Hinge at the hips, pushing them back and letting the bar slide down your thighs to just above the knee. Your shoulders should be slightly in front of the bar and your back flat.
- Without a long pause, drive your hips forwards and extend your knees and ankles explosively, as if jumping, keeping the bar close to your body.
- At the top of that extension, shrug and pull yourself down under the bar, keeping it close.
- Whip your elbows around and forwards to catch the bar on the front of your shoulders, landing in a quarter squat with your feet flat.
- Stand up tall, then lower the bar back to your thighs under control for the next rep.
Common mistakes
- Squatting into the hang. Bending your knees and sinking straight down puts you in a weak position. Push your hips back and hinge.
- Arms bending early. Pulling with your arms before your hips finish kills the power. Let the legs and hips do the work.
- Bar bouncing off the thighs. Contact is fine, but smashing the bar forwards with your hips sends it looping away from you.
- Catching on your hands. If your elbows are low, the bar lands on your wrists. Get the elbows high and let the bar sit on your shoulders.
- Slow, heavy reps. A clean should be fast. If you are grinding, the weight is too heavy for the purpose.
Easier and harder versions
To make it easier, start with an empty bar or a light technique bar, or practise the pieces: a hang high pull to learn the extension, and a muscle clean (no drop under the bar) to learn the turnover. Dumbbell hang cleans are a simpler option for conditioning work.
To make it harder, start from below the knee, which lengthens the pull; catch the bar in a full front squat (the hang squat clean); pause in the hang position to remove any bounce; or progress to cleaning from the floor.
How to programme the hang clean
For power, do 4 to 6 sets of 2 to 4 reps with 2 to 3 minutes of rest, using a weight you can move fast on every rep. Do them early in the session, after a thorough warm-up and before heavier strength lifts, once or twice a week.
For conditioning, lighter hang cleans can go into circuits, but keep the reps moderate so your technique holds up. The power training guide explains how to fit explosive lifts around your squats and deadlifts.
If you want coached lifting, the Full Body, Upper and Lower classes at Lycan Strength are scaled to the person; the class timetable lists when they run.
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Questions
Is the hang clean easier than the power clean?
Most people find it easier to learn because it cuts out the pull from the floor. It usually uses slightly less weight too.
Where exactly is the hang position?
Most people start just above the knee. A high hang at mid-thigh is shorter and simpler, while a hang below the knee is closer to a full clean.
Why does my wrist hurt in the catch?
Usually because of low elbows or too tight a grip in the rack. Let the bar roll towards your fingertips, drive your elbows through, and get persistent [wrist pain](/physiotherapy/conditions/wrist-pain/) assessed.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
