Start
End
LegsIntermediateBarbell
Hang Clean
كلين معلق
Target Muscles
QuadsCalvesForearmsGlutesHamstringsLower BackShouldersTraps
Blue = primary · Gray = secondary
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- 1
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.
- 2
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
- 3
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
