ExerciseGIF

Exercises / Hang clean

Hang clean GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • TrapeziusMusculus trapezius
  • Lower backMusculus erector spinae
Equipment
No equipment
Level
intermediate
Loop
One repetition, 5.1 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/hang-clean \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a hang clean

  1. Set up with the barbell over mid-foot, maintaining a straight back and engaged core
  2. Initiate the lift by driving through your heels and extending your hips and knees simultaneously
  3. As the bar passes your knees, explosively extend your hips and shrug your shoulders upward
  4. Pull yourself under the bar by dropping into a partial squat while rotating your elbows forward
  5. Catch the bar at shoulder level with elbows pointing forward and stand up to complete the movement
  6. Lower the bar back to the starting position with control

Form tips

  • Keep the bar close to your body throughout the entire movement to maintain proper leverage
  • Focus on explosive hip extension rather than pulling with your arms to generate maximum power
  • Practice the catching position separately to develop proper elbow and wrist flexibility
  • Start with lighter weights to master the technique before progressing to heavier loads
  • Maintain a neutral spine throughout the movement to prevent lower back injury

Works similar muscles