Hang Clean
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Hang Clean
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Hang Clean
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, hands just outside your thighs. Hinge at your hips to lower the bar to just above your knees, keeping your back flat and your chest up.
- Explosively extend your hips, knees, and ankles, shrugging your shoulders and pulling the bar upward close to your body.
- Quickly drop under the bar, rotating your elbows forward to catch it across the front of your shoulders in a front rack position, with your knees bent in a partial squat.
- Stand up fully, then lower the bar back to the hang position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Generate power from your hips and legs, not your arms; the arms guide the bar after the explosive extension.
- Keep the bar close to your body throughout the pull.
- Meet the bar with fast elbows to secure a solid front rack catch.
- Start light and prioritize technique before increasing the weight.
Substitutes
Swap Hang Clean for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hang Clean for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.