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ID: Hang_Clean

Hang Clean

LEVEL: intermediate
Hang Clean

PROTOCOL SPECS

  • CATEGORYolympic weightlifting
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTbarbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

quadriceps

SECONDARY TARGETS

calvesforearmsgluteshamstringslower backshoulderstraps

EXECUTION PROTOCOL

  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.