Hang Clean

Muscles worked by the Hang Clean

Primary

GlutesGluteus MaximusQuadsQuadriceps FemorisTrapsTrapezius

Secondary

Front DeltsAnterior DeltoidLower BackErector SpinaeHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Hang Clean

1. Stand holding a barbell with a shoulder-width grip at your thighs.
2. Hinge at the hips to lower the bar just above your knees.
3. Explosively extend your hips, knees, and ankles.
4. Shrug your shoulders and pull the bar up.
5. Catch the bar on your front shoulders in a quarter squat.
6. Stand tall, then return to the hang position.

Form tips

• Hinge to just above the knees before exploding upward.
• Shrug and pull the bar up close to your body.
• Catch the bar on your shoulders in a quarter squat.

At a glance

Hang Clean in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean
• Hang Power Clean
• Air Bike
• Burpees
• Chin Tuck Hold
• Double Kettlebell Dead Split Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hang-clean",
  "name_en": "Hang Clean",
  "name_de": "Hang Clean",
  "name_es": "Cargada desde Colgante",
  "description_en": "A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.",
  "description_de": "Eine Clean-Variante, die mit der Langhantel an den Oberschenkeln beginnt und explosive Streckung sowie ein schnelles Fangen trainiert.",
  "description_es": "Una variante de la cargada que comienza con la barra a la altura de los muslos, entrenando la triple extensión explosiva y una recepción rápida.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps",
    "trapezius"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae",
    "hamstrings"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "clean",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a barbell with a shoulder-width grip at your thighs.",
    "Hinge at the hips to lower the bar just above your knees.",
    "Explosively extend your hips, knees, and ankles.",
    "Shrug your shoulders and pull the bar up.",
    "Catch the bar on your front shoulders in a quarter squat.",
    "Stand tall, then return to the hang position."
  ],
  "instructions_de": [
    "Stehe aufrecht und halte eine Langhantel mit schulterbreitem Griff an den Oberschenkeln.",
    "Beuge an den Hüften, um die Stange knapp über die Knie zu senken.",
    "Strecke Hüften, Knie und Knöchel explosiv.",
    "Zucke mit den Schultern und ziehe die Stange hoch.",
    "Fange die Stange auf den vorderen Schultern in einer Viertelkniebeuge.",
    "Stehe gerade, dann kehre in die Hangposition zurück."
  ],
  "instructions_es": [
    "De pie, sujeta la barra con agarre a la anchura de los hombros a la altura de los muslos.",
    "Realiza una bisagra de cadera para bajar la barra justo por encima de las rodillas.",
    "Extiende caderas, rodillas y tobillos de forma explosiva.",
    "Encoge los hombros y tira de la barra hacia arriba.",
    "Recibe la barra sobre los deltoides frontales en un cuarto de sentadilla.",
    "Ponte erguido y luego vuelve a la posición de colgante."
  ],
  "tips_en": [
    "Hinge to just above the knees before exploding upward.",
    "Shrug and pull the bar up close to your body.",
    "Catch the bar on your shoulders in a quarter squat."
  ],
  "tips_de": [
    "Beuge die Hüfte bis knapp über die Knie, bevor du explosiv nach oben gehst.",
    "Zucke mit den Schultern und ziehe die Hantel nah am Körper hoch.",
    "Fange die Hantel in einer Viertelkniebeuge auf den Schultern."
  ],
  "tips_es": [
    "Flexiona las caderas hasta justo por encima de las rodillas antes de explotar hacia arriba.",
    "Encoge los hombros y tira de la barra cerca del cuerpo.",
    "Recibe la barra sobre los hombros en un cuarto de sentadilla."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/hang-clean-start.webp",
      "peak": "images/flat/hang-clean-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hang-clean");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.