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Hang Clean

Hang Clean: Quadriceps.

Primary muscles
Quadriceps
Secondary muscles
Calves, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps
Equipment
Barbell
Difficulty
Intermediate
Category
Olympic weightlifting
Mechanic
Compound
Force
Pull

Movement notes

  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.
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