olympic weightlifting
Hang Clean
Works the quadriceps, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | quadriceps |
| Secondary muscles | calves, forearms, glutes, hamstrings, lower back, shoulders, traps |
| Mechanic | compound |
| Force | pull |
| Level | intermediate |
| Category | olympic weightlifting |
How to do it
- 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.