Anapyre

Exercises272 exercises

Hang Clean

Hang Clean is a barbell other exercise for the back, and it also works the glutes, hamstrings, quads, shoulders and forearms. If you cannot do it, Rack Pull or Dumbbell Deadlift are good swaps.

  • Back
  • Other
  • Barbell

Muscles worked

  • Back · main
  • Glutes
  • Hamstrings
  • Quads
  • Shoulders
  • Forearms

How to do it

  1. Stand holding the bar at your thighs, hips back slightly, back flat.
  2. Dip your knees a little so the bar is at mid-thigh.
  3. Extend your hips and legs explosively, shrugging as the bar rises.
  4. Pull under and catch it on your front shoulders, then stand tall.

Watch out: Swinging the bar away from your body — keep it close all the way.

Alternatives

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