Hang Clean: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Hang Clean, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Gluteus maximus, Hamstrings, Quadriceps
Also	Trapezius, Deltoids, Rectus abdominis

Setup

The hang start isolates the explosive second pull. Ideal for learning hip drive.

How to do it well

Start from mid-thigh, shoulders over the bar
Snap the hips and shrug
Fast elbows into the catch

Common mistakes

Reverse-curling the bar up
Starting the pull with a soft back

Similar exercises

Power Clean
Back Squat
Box Squat
Clean and Jerk
Deficit RDL
Hang Power Clean

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.