Hang Clean
Also known as: Hang Squat Clean, Squat Clean from Hang, Barbell Hang Clean, Hang Cleans, BB Hang Clean, Clean from Hang, Clean from Hang Above Knee, Clean from Above Knee, Hang Clean Above the Knee
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand holding the bar at mid-thigh with an overhand grip just outside your hips, shoulders over the bar and knees slightly bent.
- Lower the bar to just above the knees by pushing the hips back, keeping the back flat and the arms straight.
- Drive the hips forward and jump the legs straight, shrugging as the bar rises.
- Pull your elbows high and around, drop into a full front squat and catch the bar on your shoulders with elbows forward.
- Stand up fully, then lower the bar back to the hang with control.
Cues
- Think of the arms as ropes until the hips and legs have finished extending.
- Keep the bar close, brushing the thighs, all the way up.
- Catch the bar with fast elbows and a tall chest.
- If you miss the catch, let the bar drop to the floor; do not try to save a bad rep.
Common mistakes
- Pulling early with bent arms.
- Letting the bar swing away from the body.
- Catching with the elbows down so the bar crashes onto the collarbones.
- Rounding the back when lowering to the hang position.