Hang Clean
The Hang Clean primarily works the Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Biceps Brachii (Long Head), Rectus Femoris and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
Pull a barbell from hang position (above the knees) and catch it at shoulder height.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Biceps Brachii (Long Head), Rectus Femoris |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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