Setup and loading
Bar at mid-thigh, grip slightly wider than your shoulders.
How to do the hang clean step by step
- Standing with the bar, hinge until it's at mid-thigh.
- Explosively extend your hips and knees and shrug your shoulders.
- Whip your elbows quickly under the bar.
- Catch the bar on your shoulders in a half squat.
Form cues
- The bar travels close to your body
- Elbows high and fast on the catch
Common mistakes
- Pulling with your arms before extending your hips
- Catching with low elbows
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Sets and reps for your goal
Power
5 x 2-3 · rest 2-3 min3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
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