Hang Clean
The Hang Clean is a intermediate barbell exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentBarbell
LevelIntermediate
How to do the Hang Clean
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.