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How to Do Hang Clean — Form, Muscles & Tips

Learn how to do the Hang Clean: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. 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.
  2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.