How to Hang Clean
Introduction:
The hang clean is a fundamental exercise in CrossFit and Olympic weightlifting, combining strength, speed, and technique to build explosive power. This movement involves lifting a barbell from a hanging position just above the knees to the shoulders in one fluid motion. Perfect for athletes between beginner and intermediate levels, the hang clean improves coordination, agility, and overall athletic performance. This guide provides an easy-to-follow breakdown of the hang clean, ensuring you can perform this dynamic exercise with confidence and proper form.
Steps in the Hang Clean movement
- Starting Position:
- Begin with a barbell loaded with an appropriate weight.
- Stand with your feet hip-width apart and grip the barbell with your hands slightly wider than shoulder-width.
- Keep your back straight, chest up, and shoulders slightly over the bar.
- Hanging Position:
- Lift the barbell to a hanging position just above your knees.
- Engage your core and maintain a slight bend in your knees.
- The Pull:
- Initiate the movement by explosively extending your hips, knees, and ankles.
- Pull the barbell up towards your chest, keeping it close to your body.
- Shrug your shoulders and pull your elbows up and out.
- The Catch:
- Quickly drop into a quarter squat, rotating your elbows under the bar.
- Catch the barbell on your front shoulders in a front rack position.
- Keep your elbows high and your chest up.
- Standing Up:
- Stand up fully, extending your hips and knees.
- This completes one repetition of the hang clean.
- Reset:
- Lower the barbell back to the hanging position just above your knees.
- Repeat the steps for the desired number of repetitions.
- Starting Position:
What Equipment is needed
- Barbell: A standard Olympic barbell is recommended.
- Weight Plates: Appropriate weight plates based on your fitness level.
- Lifting Shoes: Optional, but they can provide better stability and support.
- Chalk: Optional, for improved grip.
Check out the Equipment subsite for more tools, tips, and inspiration.
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Lighter Weights: Start with lighter weights to master the technique before progressing to heavier loads.
- Hang Power Clean: Perform the clean without dropping into a squat to simplify the movement.
- Dumbbell Hang Clean: Use dumbbells instead of a barbell for a less intimidating version of the exercise.
Common Mistakes to Avoid:
- Improper Starting Position: Ensure your back is straight, chest up, and shoulders over the bar.
- Using Arms Too Much: Focus on driving the movement with your hips and legs rather than pulling with your arms.
- Not Keeping the Bar Close: Keep the barbell close to your body to maintain control and efficiency.
- Poor Catch Position: Ensure your elbows are high and the bar is securely resting on your shoulders.
Benefits of the Movement:
- Explosive Power: Enhances your ability to generate force quickly, beneficial for many sports and activities.
- Full-Body Strength: Engages multiple muscle groups, improving overall strength and muscle coordination.
- Improved Athleticism: Enhances agility, balance, and coordination.
- Functional Fitness: Mimics real-life lifting movements, improving functional strength and performance.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Quadriceps, hamstrings, glutes, calves, traps, shoulders, and back.
- Secondary Muscles: Core stabilizers, including abdominals and lower back.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
Q&A for Hang Cleans
How to do a hang clean properly?
To do a hang clean properly, start with a hip-width stance and grip the barbell slightly wider than shoulder-width. Focus on using your hips and legs to drive the movement, keeping the bar close to your body, and catch it on your shoulders with high elbows and a strong core.
How much can the average man hang clean?
The average man can typically hang clean around 75-100% of their body weight with proper training and technique. However, this varies greatly depending on individual strength, experience, and conditioning.
What are common mistakes with hang cleans?
Common mistakes include using too much arm pull instead of driving with the hips, not keeping the bar close to the body, improper starting position, and poor catching technique with low elbows or an unstable core.
How effective are hang cleans?
Hang cleans are highly effective for building explosive power, improving coordination, and increasing full-body strength. They are particularly beneficial for athletes looking to enhance their performance in various sports.
Why is hang clean so hard?
Hang cleans are challenging because they require a combination of strength, speed, and technical precision. The movement involves multiple phases and muscle groups, demanding excellent coordination and timing.
Do hang cleans make you explosive?
Yes, hang cleans significantly improve explosive power by training the body to generate force quickly through the hips, legs, and upper body. This explosiveness is crucial for many athletic activities.
How many reps hang clean?
For strength and power development, aim for 3-5 sets of 3-5 reps with moderate to heavy weights. For endurance and technique practice, 8-10 reps with lighter weights can be effective.
Are hang cleans bad for the lower back?
When done with proper form and appropriate weight, hang cleans are not bad for the lower back. However, improper technique or excessive weight can lead to lower back strain or injury.
Are hang cleans safer than deadlifts?
Both exercises are safe when performed correctly, but hang cleans involve a more dynamic movement, which can increase the risk of injury if not done properly. Deadlifts, while also demanding, can be easier to control for some individuals.
Do hang cleans increase vertical jump?
Yes, hang cleans can help increase vertical jump by improving explosive power and strength in the legs and hips, which are crucial for jumping ability.
Are you supposed to jump on hang cleans?
You are not supposed to jump off the ground during a hang clean. Instead, focus on a powerful extension of the hips, knees, and ankles to generate upward momentum without your feet leaving the ground significantly.
Do bodybuilders do hang cleans?
Bodybuilders may include hang cleans in their routines for variety and to build explosive power, but they are more commonly performed by athletes and those focused on functional strength and Olympic lifting.
Are hang cleans easier than full cleans?
Hang cleans are generally considered easier than full cleans because they start from a more advantageous position (above the knees) and involve less movement. Full cleans require pulling the bar from the floor, which adds complexity and difficulty.
Do cleans build muscle?
Yes, cleans, including hang cleans, build muscle by engaging multiple muscle groups, particularly in the legs, back, shoulders, and core. They are effective for developing both strength and size.
How to improve hang cleans?
To improve hang cleans, focus on technique by breaking down the movement into parts, such as high pulls and front squats. Increase strength with auxiliary exercises and practice consistently with appropriate weights.
Are hang cleans worth it?
Hang cleans are worth it for athletes and fitness enthusiasts looking to improve explosive power, coordination, and overall strength. They offer functional benefits that translate well to sports and daily activities.
What is a respectable hang clean?
A respectable hang clean varies by individual but generally, lifting 1 to 1.5 times your body weight is considered impressive. For beginners, achieving bodyweight hang clean is a solid goal.
Is hang clean an Olympic lift?
The hang clean is not an official Olympic lift, but it is a variation of the clean, which is part of the clean and jerk in Olympic weightlifting. It is commonly used as a training exercise for its benefits in building strength and power.
Conclusion:
The hang clean is a versatile and effective exercise that enhances strength, power, and athleticism. By mastering this movement, you’ll unlock new levels of fitness and performance, making it an essential addition to your training regimen. Whether you’re looking to improve your CrossFit skills or build a foundation for Olympic weightlifting, the hang clean is a powerful tool to help you reach your goals.