The hang clean is a weightlifting exercise that targets several muscle groups in your body. By regularly performing the hang clean, you can build strength and power in these primary muscles.
The primary muscles worked in hang clean include:
- Traps
- Deltoids
- Quads
- Forearms
- Core
Engaging these muscle groups in the hang clean can help improve your overall fitness and athletic performance.
Key Takeaways:
- The hang clean primarily works your traps, deltoids, quads, forearms, and core.
- Regularly performing the hang clean can build strength and power in these muscle groups.
- Engaging multiple muscle groups in the hang clean improves overall fitness and athletic performance.
- Include the hang clean in your training routine to target these primary muscles.
- Consult a fitness professional to ensure proper form and technique when performing the hang clean.
What is a Hang Clean?
A hang clean is a weightlifting exercise that involves starting the barbell in a standing position, already in your hands. Unlike a regular clean where the barbell starts on the ground, the hang clean begins with the barbell “hanging” at a specific position. This could be hovering an inch off the ground, mid-shins, or just above your knees. The goal of the hang clean is to use your strength and power to lift the barbell into the front rack position, go into a squat, and then stand up to complete the repetition.
The hang clean is an effective exercise for building strength and power in your posterior chain, which includes muscles like your traps, deltoids, quads, forearms, and core. By regularly performing the hang clean, you can improve your explosiveness, coordination, and technique. It is a versatile exercise that can be modified and varied to suit different fitness goals and training preferences.
Overall, the hang clean is a fundamental weightlifting movement that targets multiple muscle groups and offers a range of benefits for athletes and fitness enthusiasts. Whether you are looking to increase your strength, improve your athletic performance, or enhance your overall fitness level, incorporating hang cleans into your training routine can be a valuable addition.
| Primary Muscle Groups Targeted in Hang Clean |
|---|
| Traps |
| Deltoids |
| Quads |
| Forearms |
| Core |
How to Do a Hang Clean
The hang clean is an effective weightlifting exercise that targets multiple muscle groups and helps improve strength, power, and coordination. To perform a hang clean correctly, follow these steps:
- Start by standing with the barbell approximately an inch off your shins, feet shoulder-width apart.
- Bend at the knees and hips to meet the barbell with your hands, gripping it with a thumb’s length from the knurling.
- Stand up all the way, keeping the barbell close to your body.
- Lower the barbell to your desired hang position, such as mid-shins or just above the knees.
- To generate power, extend through your feet, legs, and hips while keeping the barbell close to your body.
- Shrug the barbell up and semi-squat under it, whipping your elbows around the bar.
- Ride the barbell down into a full squat or stand up all the way if you’re doing a hang power clean.
- Finally, stand up out of your squat to complete one rep.
Remember to maintain proper form throughout the exercise. Keep your back straight, chest up, and core engaged. It’s also crucial to use a weight that allows you to maintain control and perform the movement with correct technique.
Tips for Proper Form
- Keep the barbell close to your body throughout the lift to maintain proper bar path.
- Focus on explosive hip extension and shrugging of the shoulders to generate power.
- As you catch the barbell in the squat position, aim to have your elbows high and in line with your shoulders.
- Use a controlled descent when lowering the barbell back to the starting position.
Remember to start with lighter weights and gradually increase the load as you become more comfortable and confident with the hang clean technique. It’s always beneficial to work with a qualified coach or trainer who can provide guidance and ensure proper form and technique.
| Hang Clean Technique | Proper Form Tips |
|---|---|
| Maintain a straight back | Keep your back straight and chest up throughout the exercise to prevent injuries. |
| Engage the core | Activate your core muscles by bracing your abs, which helps stabilize your spine during the lift. |
| Use the legs and hips | Powerfully extend through your legs and hips to generate momentum and propel the barbell upward. |
| Focus on proper bar path | Keep the barbell close to your body throughout the lift to maintain a vertical bar path and maximize efficiency. |
Hang Clean vs. Power Clean
When it comes to weightlifting exercises, the hang clean and power clean are two popular choices that can help you build strength, power, and overall athletic performance. Although they share similarities, there are distinct differences between the two. Let’s take a closer look at the differences between the hang clean and power clean exercises.
Hang Clean
The hang clean is a variation of the clean exercise where the barbell is “hanging” at a specific position, such as mid-shins or just above the knees. This exercise focuses on explosive power and technique as you pull the barbell upward, using your hips and legs to generate momentum. The hang clean can be performed with varying degrees of hang positions, allowing for versatility in training.
Power Clean
The power clean, on the other hand, starts with the barbell on the ground. It involves a full squat position as you lift the barbell explosively, using your hips, legs, and upper body strength. The power clean emphasizes full extension and requires speed and aggressiveness in accelerating the bar. It is commonly used to develop power and explosiveness, particularly in sports that require jumping or quick bursts of energy.
Differences
The main difference between the hang clean and power clean lies in the starting position of the barbell. The hang clean starts with the barbell in a hang position, while the power clean starts with the barbell on the ground. Additionally, the hang clean allows for variations in hang positions, while the power clean emphasizes full extension and speed.
| Hang Clean | Power Clean |
|---|---|
| Barbell starts in a hang position | Barbell starts on the ground |
| Can be performed with varying hang positions | Emphasizes full extension and speed |
| Focuses on explosive power and technique | Develops power and explosiveness |
Ultimately, the choice between the hang clean and power clean depends on your goals, training preferences, and the specific demands of your sport or fitness routine. If you want to focus on technique and versatility in training, the hang clean may be more suitable. If you want to emphasize full extension and explosive power, the power clean may be the better choice. Experiment with both exercises and see which one works best for you.
Benefits of Hang Clean
The hang clean exercise offers several advantages for your fitness routine. By incorporating hang cleans into your training, you can experience the following benefits:
- Improved explosiveness and power: Hang cleans require a combination of strength and speed, which helps to develop explosive power in your muscles. This can translate to better performance in other exercises and activities.
- Enhanced technique and coordination: The precise movements involved in the hang clean exercise require coordination and focus. Regular practice can improve your overall technique and coordination, leading to better performance in weightlifting and other sports.
- Targeted muscle development: Hang cleans primarily target your posterior chain, including muscles in your traps, deltoids, quads, forearms, and core. By consistently performing hang cleans, you can build strength and muscle definition in these muscle groups.
The Importance of Hang Cleans
When it comes to strength training and athletic performance, hang cleans have become a popular choice among athletes and fitness enthusiasts. The unique benefits they offer, such as explosive power development, improved technique, and targeted muscle engagement, make them a valuable addition to any training routine.
However, it’s important to note that proper form and technique are essential when performing hang cleans. Be sure to consult a qualified trainer or coach to learn the correct execution and progress gradually to avoid injury.
| Benefits of Hang Clean |
|---|
| Improved explosiveness and power |
| Enhanced technique and coordination |
| Targeted muscle development |
Remember, incorporating hang cleans into your workout routine can help you achieve your fitness goals and take your performance to the next level. Whether you’re an athlete looking to enhance your explosive power or a fitness enthusiast aiming to build strength and muscle definition, hang cleans can provide the benefits you’re seeking.
Common Mistakes in the Hang Clean
When performing the hang clean, there are a few common mistakes that athletes often make. By being aware of these errors and making the necessary adjustments, you can improve your technique and maximize the effectiveness of your workout. Here are some of the most common hang clean mistakes:
- Not finishing the pull: One mistake athletes often make is failing to fully extend at the hips, knees, and ankles during the pull phase of the lift. This can result in a lack of height on the barbell and limit the amount of weight you can lift.
- Throwing the barbell onto the shoulders: Another common mistake is forcefully pulling the barbell up and then throwing it onto the shoulders. This can lead to instability and reduced control, increasing the risk of injury.
- Letting the barbell drift away from the body: Allowing the barbell to move away from the body as you lift can disrupt the proper bar path and affect your overall performance. Keeping the barbell close to your body throughout the lift is crucial for maintaining proper form and generating power.
To avoid these mistakes, focus on maintaining proper form and technique throughout the entire movement. Work on fully extending your hips, knees, and ankles during the pull phase, and ensure a smooth transition as you catch the barbell on your shoulders. Additionally, concentrate on keeping the barbell close to your body throughout the lift, which will help you generate power and maintain control.
By addressing these common mistakes and refining your technique, you can optimize your hang clean performance and achieve better results in your training.
Hang Clean Variations
When it comes to the hang clean exercise, there are several variations you can incorporate into your workouts to add variety and challenge. These different types of hang cleans target various muscle groups and offer unique benefits. Here are some of the most popular hang clean modifications:
High Hang Clean
The high hang clean starts above the knee, challenging your explosive power and technique. By performing this variation, you can strengthen your upper body and improve your ability to generate force quickly.
Above Knee Hang Clean
This variation begins at knee level, focusing on your hip and leg strength. The above knee hang clean is an excellent choice for developing power and stability in your lower body.
Below Knee Hang Clean
The below knee hang clean starts below the knee, emphasizing your ability to overcome inertia and generate power from a deeper position. This variation is beneficial for working on the initial pull phase and improving your overall explosiveness.
These hang clean variations offer a range of challenges and target different muscle groups. By incorporating them into your training routine, you can continue to progress, improve your technique, and see greater results.
| Hang Clean Variation | Main Muscle Groups Targeted | Benefits |
|---|---|---|
| High Hang Clean | Upper body, explosive power | Improved force generation, upper body strength |
| Above Knee Hang Clean | Hip and leg muscles | Increase lower body power and stability |
| Below Knee Hang Clean | Full body explosiveness | Enhanced initial pull phase, deeper power generation |
Power Clean vs. Hang Clean for Specific Sports
When it comes to choosing between the power clean and the hang clean for specific sports, it’s essential to consider the unique demands of each sport and the specific benefits that each exercise offers.
For sports like football that require quick bursts of energy and explosive movements, the hang clean can be particularly beneficial. The hang clean helps to improve explosiveness and power, which are crucial for movements such as sprinting, jumping, and tackling on the football field.
On the other hand, the power clean is often favored by athletes participating in sports that involve vertical jumping, such as basketball. The power clean emphasizes full extension and requires speed and aggressiveness in accelerating the bar, which can translate to improved vertical jump performance and overall power in jumping movements.
Table: Power Clean vs. Hang Clean for Specific Sports
| Sport | Recommended Clean Variation | Benefits |
|---|---|---|
| Football | Hang Clean | Improves explosiveness and power for quick bursts of energy |
| Basketball | Power Clean | Enhances vertical jump performance for improved jumping ability |
| Track and Field (Sprinting) | Hang Clean | Develops explosiveness and power for sprinting speed |
| Weightlifting | Both Hang Clean and Power Clean | Builds overall strength and power for weightlifting movements |
Ultimately, the choice between the power clean and the hang clean for specific sports depends on the specific demands of the sport and your training goals. It’s important to incorporate exercises that target the specific movements and energy systems required by your sport to enhance performance and prevent injuries. Consulting with a qualified strength and conditioning coach or sports performance expert can help you design a training program that incorporates the most suitable clean variations for your sport.
Power Clean vs. Hang Clean for Muscle Engagement
When comparing the power clean and the hang clean, it’s important to consider the different muscle groups that are engaged in each exercise. Both exercises target similar muscle groups, such as the quads, hamstrings, glutes, spinal erectors, lats, traps, and upper back. However, there are subtle differences in muscle activation and engagement between the two.
In the power clean, the emphasis is on full extension in the second pull and a quick and aggressive acceleration of the bar. This requires a strong activation of the hip and knee extensors, particularly the quads and glutes. Additionally, the power clean demands significant engagement from the muscles of the upper back, traps, and lats to maintain proper posture and control the barbell during the lift.
In contrast, the hang clean, especially when performed from lower hang positions, involves more eccentric work for the hamstrings and erector spinae due to the lowering component of the lift. This increased eccentric loading can lead to greater muscle activation in these muscle groups. Additionally, the hang clean places a greater emphasis on the grip, forearms, and core for stability and control throughout the lift.
Muscles Used in Power Clean:
- Quadriceps
- Hamstrings
- Glutes
- Spinal Erectors
- Lats
- Traps
- Upper Back
Muscles Used in Hang Clean:
- Quadriceps
- Hamstrings
- Glutes
- Spinal Erectors
- Lats
- Traps
- Upper Back
- Forearms
- Core
Overall, while both the power clean and the hang clean engage similar muscle groups, the specific muscle activation patterns differ slightly. The power clean emphasizes explosive extension and speed, targeting the hip and knee extensors, as well as the muscles of the upper back. The hang clean, on the other hand, places more emphasis on eccentric work, grip strength, and core stability. Incorporating both exercises into your training routine can provide a well-rounded approach to building strength, power, and muscle definition.
Which is Better: Hang Clean or Power Clean?
When it comes to choosing between the hang clean and power clean exercises, there isn’t a one-size-fits-all answer. Both exercises have their own unique advantages and benefits, and the choice ultimately depends on your specific goals, training preferences, and the demands of your sport or fitness routine.
Hang Clean
The hang clean is a great exercise if you want to reinforce specific positions and improve the transition into full cleans from the floor. It targets the muscles in your posterior chain, including your traps, deltoids, quads, forearms, and core. The hang clean also helps improve explosiveness, power, and technique. By incorporating different variations of the hang clean into your workouts, such as the high hang clean or below knee hang clean, you can add variety and challenge to your training.
Power Clean
On the other hand, the power clean emphasizes full extension, speed, and aggressiveness in accelerating the bar. It can be particularly beneficial for athletes looking to enhance their vertical jump performance, making it suitable for sports like basketball. The power clean engages similar muscle groups as the hang clean but with slightly different activation patterns. It requires explosive power and coordination, helping to improve overall athletic performance.
Ultimately, the decision between the hang clean and power clean should be based on your specific goals and the demands of your sport or fitness routine. If you want to focus on reinforcing positions and improving technique, the hang clean may be the better choice. If you’re looking to emphasize explosive power and full extension, the power clean may be more suitable. It’s recommended to experiment with both exercises and determine which one feels more natural and effective for you.
| Hang Clean | Power Clean | |
|---|---|---|
| Primary Muscle Groups Targeted | Posterior chain (traps, deltoids, quads, forearms, core) | Similar to hang clean, with slightly different activation patterns |
| Emphasized Aspects | Reinforcing positions, improving technique | Explosive power, full extension |
| Suitable for | Athletes looking to improve explosiveness, power, and technique | Athletes aiming to enhance vertical jump performance |
| Training Variety | Can incorporate different variations for added challenge | Focuses on explosiveness and speed |
Power Clean vs. Hang Clean: Final Thoughts
After comparing the power clean and hang clean exercises, we have gained valuable insights into their similarities and differences. Both exercises target similar muscle groups, such as the quads, hamstrings, and upper body muscles, but they emphasize different aspects of strength and technique.
The power clean focuses on full extension, speed, and aggressiveness in accelerating the bar, while the hang clean emphasizes reinforcing specific positions and improving the transition into full cleans from the floor. Depending on your goals and training preferences, one exercise may be more suitable than the other.
When deciding between the power clean and hang clean, it’s essential to consider the specific demands of your sport or fitness routine. If you need explosiveness and quick bursts of energy, the hang clean may be more beneficial, while the power clean can enhance vertical jump performance. Experiment with both exercises to determine which one feels more natural and effective for you.
Table: Power Clean vs. Hang Clean Comparison
| Aspect | Power Clean | Hang Clean |
|---|---|---|
| Starting Position | Barbell on the ground | Barbell starts in a hang position |
| Emphasis | Full extension, speed, and aggressiveness | Reinforcing positions and improving transition |
| Muscles Targeted | Quads, hamstrings, upper body | Quads, hamstrings, upper body, core |
| Sport-Specific Benefits | Enhances vertical jump performance | Improves explosiveness and quick bursts of energy |
| Training Focus | Full extension and speed | Position reinforcement and technique |
In conclusion, both power cleans and hang cleans have their own advantages and benefits. The choice between the two exercises depends on your specific goals, training preferences, and the demands of your sport or fitness routine. Incorporate both exercises into your training program and tailor them to meet your needs for building strength, improving technique, and enhancing overall performance.
Conclusion
The hang clean is a weightlifting exercise that targets the muscles in your posterior chain, including your traps, deltoids, quads, forearms, and core. By regularly incorporating the hang clean into your workouts, you can build strength, power, and muscle definition in these areas.
There are also variations of the hang clean that you can try to add variety and challenge to your training routine. Some examples include the high hang clean, above knee hang clean, and below knee hang clean. Each variation targets different muscle groups and offers unique benefits.
Furthermore, the hang clean can be beneficial for athletes in various sports. Its focus on explosiveness and power makes it suitable for sports like football, while power cleans may be preferred for activities that involve vertical jumping, such as basketball. Consider the specific demands of your sport or fitness routine when choosing between hang cleans and power cleans.
In conclusion, both hang cleans and power cleans have their advantages, and the choice between the two depends on your goals and preferences. Experiment with different variations and exercises to find what works best for you. Incorporating the hang clean into your training can help improve your overall strength, explosiveness, and performance.
FAQ
What muscle does hang clean work?
The hang clean primarily works the muscles in your posterior chain, including your traps, deltoids, quads, forearms, and core.
What is a hang clean?
A hang clean is a weightlifting exercise where the barbell starts in a standing position, already in your hands. It involves using your strength and power to get the barbell into the front rack position, going into a squat, and standing up to complete the rep.
How do you do a hang clean?
To perform a hang clean, start by standing with the barbell approximately an inch off your shins, with your feet about shoulder-width apart. Generate power by extending through your feet, legs, and hips while keeping the barbell close to your body. Shrug the barbell up and semi-squat under it, whipping your elbows around the bar. Ride the barbell down into a full squat or stand up all the way if you’re doing a hang power clean. Finally, stand up out of your squat to complete one rep.
What is the difference between a hang clean and a power clean?
In a hang clean, the barbell starts in a hang position, while in a power clean, the barbell starts on the ground. The power clean involves a full squat position, while the hang clean can be performed with varying degrees of hang positions.
What are the benefits of the hang clean?
Hang cleans help improve explosiveness, power, technique, coordination, and target your posterior chain, upper body muscles, and core. They can also help build strength and muscle definition.
What are some common mistakes in the hang clean?
Some common mistakes in the hang clean include not finishing the pull, throwing the barbell onto the shoulders, and letting the barbell drift away from the body.
What are some hang clean variations?
Hang clean variations include the high hang clean, above knee hang clean, and below knee hang clean, each targeting different muscle groups and offering unique challenges.
Should I choose power cleans or hang cleans for my sport?
The choice between power cleans and hang cleans for your sport depends on the specific demands of your sport and your training preferences. Hang cleans are suitable for sports that require quick bursts of energy, while power cleans can enhance vertical jump performance.
Which muscles are engaged in power cleans and hang cleans?
Power cleans and hang cleans engage similar muscle groups, such as the quads, hamstrings, glutes, spinal erectors, lats, traps, and upper back. However, the degree of muscle activation and engagement can vary slightly between the two exercises.
Which is better, hang clean or power clean?
The choice between hang clean and power clean depends on your specific goals, training preferences, and the demands of your sport or fitness routine. Both exercises offer unique benefits, so it’s important to experiment and find what works best for you.
What is the final thought on power cleans vs. hang cleans?
Power cleans and hang cleans are both valuable exercises for building strength, explosiveness, and coordination. The choice between the two ultimately depends on your individual preferences, goals, and the specific demands of your sport or fitness activities. Experiment with both exercises to determine which one feels more natural and effective for you.
