Which muscles does the hang clean work?

The hang clean mainly works your full body. It also involves your traps and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hang clean in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hang Clean: how to do it and muscles worked

The hang clean mainly works your full body, with help from your traps and glutes. You need a barbell.

Muscles worked

Main

Full body

Helping

How to do the hang clean

1
Hold a barbell at mid-thigh or just above the knees, using a grip just outside your legs. Hinge your hips back, chest up, back flat, shoulders over the bar.
2
Jump your hips forward, extend powerfully and shrug, then pull yourself under the bar and catch it on your shoulders in a full squat. Stand up.
3
Lower the bar back to the hang position under control. Breathe in and brace before each rep, and keep the bar close to your thighs throughout.

Form tip: Keep your arms straight until the hips fully extend. Do not bend your elbows early or lift with your arms.

Common questions

Which muscles does the hang clean work?: The hang clean mainly works your full body. It also involves your traps and glutes.
What equipment do I need for the hang clean?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hang clean in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.