What equipment do you need for the hang clean?

You need barbell to do the hang clean.

What is a good hang clean?

For men, a good hang clean is about a 217.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 112.5 lb and elite lifters pass 335 lb. For women, the standards run from about 65 lb to 197.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Hang Clean

How to do the hang clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with the weight at your feet and grip it shoulder-width apart. Lift the weight by extending your hips and knees, then shrug and pull yourself under it to catch it in a front rack position. Stand up straight before lowering the weight.

1Start with the bar at mid-thigh and dip slightly before exploding upward, feeling your legs and hips generate power
2Pull yourself under the bar and catch it on your shoulders, absorbing the weight in a quarter or full squat
3Stand up by driving through your heels and keeping your elbows high

Common mistakes

Don't yank the bar with your arms or bend your elbows early
Avoid catching the bar with your elbows down or your chest collapsing
Don't let the bar drift forward; keep it close to your body throughout

Muscles worked

The hang clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.