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Hang Clean

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Use a loaded backpack, heavy dumbbell, or water jugs to practice the movement pattern with lighter loads, focusing on the explosive hip drive and catch position

Heavy backpackDumbbellsWater jugsSandbag

💡 Pro tip: Practice the catch position separately by holding the weight in front rack and performing front squats to build comfort and mobility before adding the explosive pull

Gym Setup

Barbell with bumper plates, lifting platform or rubber flooring, and collars to secure plates

Safety: Always use bumper plates that can be safely dropped, ensure adequate space around you, and start with light weight to master the timing and catch position before adding load

💪 Muscles Worked

HamstringsGlutesTrapeziusQuadricepsShouldersCoreForearmsCalves

⭐ Why This Exercise?

The hang clean develops explosive power, full-body coordination, and athletic performance by training the triple extension pattern (ankles, knees, hips) essential for jumping and sprinting. This Olympic lifting variation improves rate of force development, strengthens the posterior chain, and enhances the ability to generate and absorb force quickly, making it invaluable for CrossFit WODs and general athletic conditioning.

Make It Easier

Regressions for building up strength

1. Dumbbell Hang Clean

dumbbells

Lighter load and independent arm movement allows focus on technique and hip drive without complex barbell coordination

2. Hang High Pull

barbell + weight plates

Removes the catch phase, allowing athletes to focus solely on the explosive pull and triple extension without worrying about receiving the bar

3. Romanian Deadlift to Upright Row

barbell + weight plates

Breaks down the movement into two distinct phases, teaching the hip hinge and pull pattern separately at a slower tempo

Make It Harder

Progressions for advanced athletes

1. Power Clean (from floor)

barbell + weight plates + lifting platform

Starting from the floor adds complexity with the first pull phase and requires greater positional strength and technique

2. Squat Clean (from hang)

barbell + weight plates

Receiving the bar in a full front squat rather than power position increases mobility demands and leg strength requirements

3. Hang Clean and Jerk

barbell + weight plates + lifting platform

Adds an overhead pressing component after the clean, creating a complete full-body movement requiring more power endurance

↕️ Similar Movements

Hang Snatch
Similar explosive pull from hang position but with wider grip and overhead receiving position instead of front rack
Clean Pull
Focuses on the pulling portion only without the catch, used as an accessory to strengthen the pull phase
Front Squat
Trains the receiving position and leg strength needed to stand up from the catch phase of the clean
Kettlebell Swing
Develops similar explosive hip extension pattern with simpler mechanics and lower technical demand
Box Jump
Trains the same triple extension power pattern in a bodyweight context, building explosive hip drive

Form Checklist

✓Start with bar at mid-thigh, shoulders over bar, weight in heels
✓Explosive hip extension - jump straight up, shrug shoulders to ears
✓Pull elbows high and outside, keep bar close to body
✓Drop under the bar quickly, receiving in quarter squat with elbows up
✓Stand to full extension with bar in solid front rack position

Common Mistakes

  • •Pulling with arms too early instead of driving through the hips first, resulting in weak power transfer
  • •Swinging the bar away from the body in an arc rather than keeping it close in a straight vertical path
  • •Catching with elbows down or not dropping under the bar fast enough, causing missed lifts or forward bar drift
  • •Using all arms and no legs, turning it into an upright row rather than an explosive full-body movement

📈 When to Progress

Progress when you can consistently perform 5 reps with proper form showing explosive hip extension, quick elbows, smooth catch position, and can complete 3 sets at current weight without technical breakdown or failed reps