- EquipmentBarbell
- PatternPull
- Reps2 to 6 reps
- Joint loadWrist and Lower back
Stand tall holding the bar at your thighs with an overhand grip just outside your legs. Hinge slightly so the bar slides to just above your knees.
First cueStay over the bar until the hips drive.
How to do the Hang Clean
Set up. Stand tall holding the bar at your thighs with an overhand grip just outside your legs. Hinge slightly so the bar slides to just above your knees.
- Keep the bar close and the back flat in the hang position.
- Extend your hips, knees and ankles explosively.
- Pull under the bar and turn the elbows forward to catch it on the front of your shoulders.
- Stand up, then lower the bar to the thighs under control.
Form cues
- Stay over the bar until the hips drive.
- Keep the arms relaxed until the pull under.
- Catch with high elbows.
Common mistakes
- Swinging the bar out in front.
- Catching with low elbows so the wrists take the load.
Take care. Learn this lift with a qualified coach and light weight before loading it.
Muscles worked
Main target: Traps. The trapezius runs from the base of the skull across the shoulders and down the middle of the back. Its upper part lifts the shoulder blades in a shrug; its middle and lower parts draw them back and down.
On the way: Quads, Glutes and Upper back.
Its other side: Side delts and Triceps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Hang Clean, from the same catalog the StatBlockFit app logs.
- Upright Row Superset partner: it trains the other side of the overhead press and pull pattern, so the two can alternate.
- Pull-Up Same pull session: it trains the lats.
- Face Pull Same pull session: it trains the rear delts.
A complete workout around it
4 movements, the Hang Clean first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Hang Clean 3 × 2 to 6 reps
- Upright Row 3 × 8 to 15 reps
- Pull-Up 3 × 3 to 15 reps
- Face Pull 3 × 12 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Shrug
Dumbbell
Gym or cable swap
Cable Shrug
Cable
Less load on the wrist
Barbell Shrug
The Hang Clean loads the wrist by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Power Clean.
Do before it: Broomstick Hip Hinge (same movement, lighter), Shoulder Dislocate (shoulder range), Hang Clean (same movement, lighter) and Thoracic Rotation (upper back range).
Track it in StatBlockFit
In the StatBlockFit app the Hang Clean is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Hang Clean?
Set up: Stand tall holding the bar at your thighs with an overhand grip just outside your legs. Hinge slightly so the bar slides to just above your knees. Steps: 1. Keep the bar close and the back flat in the hang position. 2. Extend your hips, knees and ankles explosively. 3. Pull under the bar and turn the elbows forward to catch it on the front of your shoulders. 4. Stand up, then lower the bar to the thighs under control. Form cues: Stay over the bar until the hips drive. Keep the arms relaxed until the pull under. Catch with high elbows. Common mistakes: Swinging the bar out in front. Catching with low elbows so the wrists take the load. Take care: Learn this lift with a qualified coach and light weight before loading it.
What muscles does the Hang Clean work?
It trains the traps as its main target and works the quads, glutes and upper back on the way.
What can I do instead of the Hang Clean?
At home: Dumbbell Shrug. In a gym: Cable Shrug. With less load on the wrist: Barbell Shrug. Each trains the same main muscle.
What should I pair the Hang Clean with?
Good partners in the same workout are Upright Row, Pull-Up and Face Pull.
How heavy should the Hang Clean be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.