The hang clean is a dynamic, full-body resistance exercise and a variation of the Olympic clean. Unlike the standard clean, the hang clean starts with the barbell suspended from the hips or thighs, not resting on the ground. This omission of the first pull emphasizes the lift’s most powerful phase. The hang clean is highly valued in athletic training for its ability to develop explosive power, making it common in programs for athletes across many sports.
The Explosive Lower Body Contribution
The primary objective of the hang clean is the rapid, vertical propulsion of the barbell during the “second pull” or “explosion” phase. This is achieved through the powerful engagement of the lower body, dictated by the simultaneous extension of the ankles, knees, and hips, known as triple extension. The gluteus maximus acts as the primary power generator for hip extension, thrusting the hips forward to accelerate the bar upward.
The hamstrings work with the glutes, contributing to hip extension and controlling knee flexion during the initial dip. The quadriceps muscles are responsible for the forceful extension of the knees, providing the vertical drive needed to propel the weight. This powerful, synchronized activation of the posterior chain and the quads determines the maximal velocity the barbell achieves. The explosive nature of this movement heavily recruits fast-twitch muscle fibers.
Upper Body and Stabilizing Muscles
While the lower body generates maximum force, the upper body and core musculature play supportive and finishing roles. The entire midsection, including the abdominals, obliques, and erector spinae, must remain braced to maintain a rigid torso. This spinal stability is necessary to efficiently transfer the power created by the legs up to the barbell and protect the lower back.
As the lower body finishes its explosive drive, the trapezius muscles engage in a powerful shrug to continue the bar’s upward momentum. The latissimus dorsi (lats) are active throughout the pull to keep the barbell close to the body, ensuring a vertical bar path. Finally, the deltoids, biceps, and forearms guide the bar and stabilize it during the turnover and subsequent catch in the front rack position.
Developing Athletic Power and Coordination
The hang clean is an effective tool for improving neurological outcomes by shifting focus from simple strength to the speed of muscle activation. The exercise trains the rate of force development (RFD), which is the ability to generate maximal force in the shortest possible time. This rapid force production is highly transferable to sports requiring quick movements, such as sprinting and jumping.
The “hang” start specifically targets the explosive second pull, forcing the lifter to transition rapidly from the dip to the drive. This truncated movement pattern necessitates a high degree of neuromuscular coordination and timing, training the body to operate as a cohesive unit for improved athletic performance.