Hang Clean
strength intermediate legs pull compound
Instructions
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
- Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Set timer
12 reps per set. Rest between sets:
12×
Primary Muscles
quadriceps
Secondary Muscles
calves, forearms, glutes, hamstrings, lower back, shoulders, traps
Equipment
barbell