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Quadriceps · Barbell

Hang Clean

A compound movement that trains your quadriceps, done with a barbell. Your calves, forearms and glutes help out.

Hang Clean, starting positionHang Clean, end position
EquipmentBarbell
TypeCompound
Push or pullPull
LevelIntermediate

Muscles you'll work

Hang Clean muscles worked, front viewHang Clean muscles worked, back view
QuadricepsPrimaryCalves · Forearms · Glutes · Hamstrings · Lower Back · Shoulders · TrapsSecondary

How to do it

  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.

More quadriceps exercises

Barbell Full SquatBarbell Hack SquatBarbell LungeBarbell Squat
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