Which muscles does the hang power clean work?

The hang power 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 power 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 Power Clean: how to do it and muscles worked

The hang power 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 power clean

1
Hold a barbell at mid-thigh with a grip just outside your legs. Push your hips back, keep your chest up and back flat, and keep your arms straight.
2
Drive your hips forward and shrug explosively, then pull your elbows high and catch the bar on your shoulders in a quarter squat only, above parallel.
3
Stand tall, then lower the bar back to the hang position with control. Brace your core on every rep and breathe out after each lift.

Form tip: Land in a shallow quarter squat, not a deep one. Keep the bar close and do not curl it with your arms.

Common questions

Which muscles does the hang power clean work?: The hang power clean mainly works your full body. It also involves your traps and glutes.
What equipment do I need for the hang power 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 power 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.