{"id":48535,"date":"2022-12-29T11:00:37","date_gmt":"2022-12-29T11:00:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48535"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hang-clean-muscles-worked","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/","title":{"rendered":"Hang Clean Muscles Worked, Technique, Variations, And Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#What_Is_A_Hang_Clean\" >What Is A Hang Clean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Hang_Clean_Muscles_Worked\" >Hang Clean, Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Primary_Muscles_Worked\" >Primary Muscles Worked<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Glutes\" >Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Quadriceps\" >Quadriceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Lower_Back\" >Lower Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Adductors\" >Adductors<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Secondary_Muscles_Worked\" >Secondary Muscles Worked<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Hamstrings\" >Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Trapezius\" >Trapezius<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Forearm_Flexors\" >Forearm Flexors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Calves\" >Calves<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Hang_Clean_Technique_And_Mistakes_To_Avoid\" >Hang Clean Technique And Mistakes To Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Bringing_Your_Shoulders_Too_Far_Forward\" >Bringing Your Shoulders Too Far Forward<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Incorrect_Grip\" >Incorrect Grip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Dropping_The_Bar\" >Dropping The Bar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Incomplete_Range_Of_Motion\" >Incomplete Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Pulling_Up_While_Moving_The_Bar_Away_From_Your_Body\" >Pulling Up While Moving The Bar Away From Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Hang_Clean_Variations_To_Challenge_Your_Muscles\" >Hang Clean Variations To Challenge Your Muscles<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#The_Clean\" >The Clean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#The_Snatch\" >The Snatch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Benefits_Of_Hang_Cleans\" >Benefits Of Hang Cleans<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Increases_Explosive_Power\" >Increases Explosive Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Improves_Core_Strength\" >Improves Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Functional_Strength\" >Functional Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Accessory_Exercise\" >Accessory Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Full_Body_Workout\" >Full Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Calorie_Burn\" >Calorie Burn<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Explosive movements such as the hang clean are a staple in many athletes\u2019 training programs. They serve multiple purposes, including developing power and coordination, conditioning the entire body for strength and performance, improving joint stability and mobility, and building muscle.\u00a0<\/span><span style=\"font-weight: 400;\">Today we shine a light on the hang clean, outlining the muscles worked, technique, variations, and benefits. You might wonder why this information is necessary. To put it simply, knowing the proper form and technique of a movement is essential in order to maximize its potential benefits. <\/span><span style=\"font-weight: 400;\">Furthermore, the information provided will be beneficial for those wondering if the hang clean is an appropriate exercise for them and their fitness goals.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Hang_Clean\"><\/span><strong>What Is A Hang Clean?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The name of this <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">exercise<\/a> is a bit confusing, as it might evoke images of hanging off the bar. Instead, the hang clean is an explosive Olympic weightlifting exercise in which the lifter explosively pulls a loaded barbell from the floor to their shoulders. It\u2019s a full-body exercise and requires coordination, power, speed, and strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4993140\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The &#8220;hang&#8221; portion of the lift comes from the fact that lifters typically hang the barbell at chest height before performing the exercise. This can be done by either deadlifting the barbell up to chest height or catching the barbell at the top of a power clean.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The &#8220;clean&#8221; portion of the exercise is used to describe the pull and catch of the barbell in a front-rack position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re familiar with a power clean (one of the Olympic lifts), then you can view the hang clean as an easier version of it. So beginners to Olympic lifts might want to start with the hang clean as a technical exercise before progressing to the power clean.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hang_Clean_Muscles_Worked\"><\/span><strong>Hang Clean, Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We&#8217;ll review the muscles targeted in this exercise under two categories; the primary muscles worked and the secondary <a href=\"https:\/\/betterme.world\/articles\/thrusters-muscles-worked\/\">muscles worked<\/a> (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2016\/09000\/The_Hang_Power_Clean.12.aspx#O4-12-2\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Understanding the specifics of this lift is necessary to ensure proper form, technique, and safety.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Primary_Muscles_Worked\"><\/span><strong>Primary Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These muscles get their &#8220;primary&#8221; designation because they are the main muscles worked during a particular exercise. They are largely responsible for the movement and will be at a higher percentage of maximal contraction throughout the lift.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\"><i>Farmers Carry Workout: Benefits, Muscles Worked &amp; More<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-47285 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">For the hang clean, this includes:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Glutes\"><\/span><strong>Glutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The glutes are a set of three muscles that make up the butt (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). They are responsible for leg extension, hip abduction, and stabilization of the hips during a lift. While performing the hang clean, your glutes get activated due to the explosive hip extension needed for the lift.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Quadriceps\"><\/span><strong>Quadriceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The quadriceps are a group of four <a href=\"https:\/\/betterme.world\/articles\/inverted-bodyweight-row\/\">muscles<\/a> located on the front of your thigh (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513334\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). They are responsible for knee extension and hip flexion, making them ideal muscles for performing a hang clean.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lower_Back\"><\/span><strong>Lower Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The lower back muscles are responsible for spinal extension and stabilization during a lift (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK562179\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). While performing the hang clean, they are activated due to the static contraction needed in order to keep the lower body stable during the pull and catch portion of the lift.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Adductors\"><\/span><strong>Adductors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The adductor <a href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\">muscles<\/a> are a group of five muscles located on the inner thigh. They are responsible for hip and thigh adduction, helping to bring the legs together (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/thigh\/medial-compartment\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). During the hang clean, they are activated to help stabilize the hips while performing the pull and catch portion of the lift.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Secondary_Muscles_Worked\"><\/span><strong>Secondary Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These muscles get their &#8220;secondary&#8221; designation because they are not the primary movers, but still need to assist in order for the lift to be performed properly.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hamstrings\"><\/span><strong>Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The hamstrings are a group of <a href=\"https:\/\/betterme.world\/articles\/lunges-muscles-worked\/\">three muscles<\/a> located on the back of your thigh. They are responsible for knee flexion, and hip extension, and helping to stabilize your body as you walk, run or jump (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing the hang clean, your hamstrings are activated to help with the explosive hip extension needed for the pull.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-47276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1024x576.png\" alt=\"hang clean muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Trapezius\"><\/span><strong>Trapezius<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The traps are a group of three <a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\">muscles<\/a> located on the upper back. They are responsible for shoulder elevation and stabilization, helping keep your shoulders in a good position during a lift (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK518994\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing the hang clean, these muscles stabilize the upper body during the pull and catch portion of the exercise.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Forearm_Flexors\"><\/span><strong>Forearm Flexors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The forearm flexors are a group of muscles located on the front of your forearm. They are responsible for wrist and finger flexion, helping keep your grip on the barbell during a lift (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536975\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing the hang clean, these muscles contract to help you maintain your grip on the barbell.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Calves\"><\/span><strong>Calves<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The calves are a group of two muscles located on the back of your lower leg. They are responsible for ankle plantar flexion, helping keep your feet on the ground during a lift (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459362\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing the hang clean, these muscles contract to help you stay stable and balanced as you perform the lift.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hang_Clean_Technique_And_Mistakes_To_Avoid\"><\/span><strong>Hang Clean Technique And Mistakes To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Proper form is essential while <a href=\"https:\/\/betterme.world\/articles\/row-variations\/\">lifting weights<\/a>. Knowing how to hang clean correctly ensures you&#8217;re targeting the right muscles. Furthermore, it prevents you from injuring yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the hang clean:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and the barbell at mid shin level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your hips back while maintaining a flat back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulder blades squeezed together and look forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain an overhand grip on the barbell and drive through your heels while bringing the bar to your shoulder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly shrug your shoulders and pull the bar up with your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the bar reaches your shoulders, keep your arms extended and drive through your heels to complete the lift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar back to the starting position and repeat<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Mistakes to avoid while performing the hang clean include:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bringing_Your_Shoulders_Too_Far_Forward\"><\/span><strong>Bringing Your Shoulders Too Far Forward<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to round the shoulders and let <a href=\"https:\/\/betterme.world\/articles\/why-do-my-muscles-tighten-up-when-i-sleep\/\">your chest<\/a> sink during the pull portion of the lift. This not only reduces power output but can also put you at the risk of injuring your lower back.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-47249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-1024x576.png\" alt=\"hang clean muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorrect_Grip\"><\/span><strong>Incorrect Grip<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure to keep a secure, overhand grip on the barbell throughout the lift. You can improve your grip strength by doing grip-specific exercises such as farmer&#8217;s carries or wrist rolls.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dropping_The_Bar\"><\/span><strong>Dropping The Bar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Explosive lifts like the hang clean can be intimidating at first. If you find yourself struggling to control the bar on the way down, focus on maintaining a tight core and keeping your elbows tucked in close to <a href=\"https:\/\/betterme.world\/articles\/tricep-cable-workouts\/\">your body<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incomplete_Range_Of_Motion\"><\/span><strong>Incomplete Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s common for lifters to cut the range of motion short by not finishing the pull and bending your elbows before your body is fully extended. The result is more difficulty when it&#8217;s time to dip under the barbell and catch it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can avoid this by driving your hips forward and keeping your arms extended until the barbell is directly above your shoulders. Strengthening your core and shoulder muscles will also help with this issue.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/military-press-muscles-worked\/\"><i>How To Max Out The Military Press Muscles Worked<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pulling_Up_While_Moving_The_Bar_Away_From_Your_Body\"><\/span><strong>Pulling Up While Moving The Bar Away From Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many lifters tend to pull up while pushing the bar away from their body. This can lead to an unstable catch position and, in some cases, can cause the barbell to hit your head.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this from happening, focus on keeping the bar close to your body throughout the entire lift. Using a smaller weight can also help you better control the bar during the pull.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hang_Clean_Variations_To_Challenge_Your_Muscles\"><\/span><strong>Hang Clean Variations To Challenge Your Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hang clean is a <a href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\">great exercise<\/a> for building strength and power in the lower body. Here are some variations you can do to challenge your muscles even further:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Clean\"><\/span><strong>The Clean<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A progressively more advanced variation of the hang clean is the clean, which involves a deeper bend at the knees and hips. This exercise targets your muscles differently, as it requires more explosive power from the legs and hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the clean:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the barbell at mid-shin level, then bend your knees and push your hips back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders back and your chest up as you lift the barbell off the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly shrug your shoulders and pull the bar up with your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the bar reaches your shoulders, keep your arms extended and drive through your heels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch the bar in a squat position, then stand up to finish the lift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar back to the starting position and repeat<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Snatch\"><\/span><strong>The Snatch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A full-body progression of the hang clean is the snatch. This exercise requires more coordination and strength, as it involves lifting a single weight from the ground to overhead in one fluid movement. You can perform the snatch using a barbell, dumbbells, or kettlebells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the snatch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the weight on the ground in front of you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your hips back to pull the weight off the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly shrug your shoulders and pull the weight up with your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the weight reaches shoulder height, use your core strength to drive the weight overhead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch the weight in a full standing position, then lower it back to the starting position and repeat<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-47243 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694-1024x576.png\" alt=\"hang clean muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Hang_Cleans\"><\/span><strong>Benefits Of Hang Cleans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Why add the hang clean to your workout routine? Here are some of the benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Explosive_Power\"><\/span><strong>Increases Explosive Power<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dynamic nature of the hang clean exercise helps to develop explosive power (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2019\/11000\/Influence_of_Power_Clean_Ability_and_Training_Age.8.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This is especially beneficial for athletes who require quick bursts of speed or strength to succeed in their sport, such as sprinters, football players, and martial artists.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Core_Strength\"><\/span><strong>Improves Core Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hang clean is an excellent core exercise that helps to build strength throughout your entire core (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637915\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This helps improve your overall performance in most activities, as well as reduce the risk of injury from weakened core muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Functional_Strength\"><\/span><strong>Functional Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hang clean is a functional exercise that helps to replicate everyday movements. This means you\u2019ll be able to lift heavier objects and perform tasks with better ease, improving your overall quality of life.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Accessory_Exercise\"><\/span><strong>Accessory Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hang clean can also be used as an accessory exercise to help improve your other lifts, such as the squat, bench press, and deadlift. Adding the hang clean to your routine can help build strength in your upper body and core, which will help you lift heavier weights with better form.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Full_Body_Workout\"><\/span><strong>Full Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hang clean is a great full-body exercise that engages multiple muscle groups. This helps improve your overall strength and endurance, as well as challenge your muscles in a different way (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2016\/09000\/The_Hang_Power_Clean.12.aspx#O4-12-2\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). As a result, you\u2019ll build stronger, more powerful muscles and reduce the risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26838985\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calorie_Burn\"><\/span><strong>Calorie Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hang clean is an incredibly effective exercise for burning calories. As this is a dynamic, full-body movement, it can help increase your heart rate and burn more calories than other exercises. This makes it a great choice for those looking to lose weight or tone up.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hang clean is a great exercise to add to your workout routine. It helps increase explosive power, improve core strength, and build functional strength. It\u2019s also a great accessory exercise that can help improve your other lifts, as well as provide a full-body workout and burn more calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most out of the exercise, use proper form and slowly increase the weight as you become stronger. With dedication and consistency, you\u2019ll soon see the results you\u2019ve been looking for.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hang_Clean_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Explosive movements such as the hang clean are a staple in many athletes\u2019 training programs. They serve multiple purposes, including developing power and coordination, conditioning the entire body for strength and performance, improving joint stability and mobility, and building muscle.\u00a0Today we shine a light on the hang clean, outlining the muscles worked, technique, variations, and [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":48536,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-48535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hang Clean Muscles Worked, Technique, Variations, And Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 HANG CLEAN MUSCLES WORKED, \u27a4 technique, variations, and benefits. This full-body exercise helps to increase explosive power, improve core strength, build functional strength and burn more calories.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hang Clean Muscles Worked, Technique, Variations, And Benefits\" \/>\n<meta property=\"og:description\" content=\"The \u2605 HANG CLEAN MUSCLES WORKED, \u27a4 technique, variations, and benefits. This full-body exercise helps to increase explosive power, improve core strength, build functional strength and burn more calories.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2198708385-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"2021\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"Hang Clean Muscles Worked, Technique, Variations, And Benefits\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/\"},\"wordCount\":2042,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2198708385-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Explosive movements such as the hang clean are a staple in many athletes\u2019 training programs. They serve multiple purposes, including developing power and coordination, conditioning the entire body for strength and performance, improving joint stability and mobility, and building muscle.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Today we shine a light on the hang clean, outlining the muscles worked, technique, variations, and benefits. You might wonder why this information is necessary. To put it simply, knowing the proper form and technique of a movement is essential in order to maximize its potential benefits. <\/span><span style=\\\"font-weight: 400;\\\">Furthermore, the information provided will be beneficial for those wondering if the hang clean is an appropriate exercise for them and their fitness goals.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Hang Clean?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The name of this <a href=\\\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\\\">exercise<\/a> is a bit confusing, as it might evoke images of hanging off the bar. Instead, the hang clean is an explosive Olympic weightlifting exercise in which the lifter explosively pulls a loaded barbell from the floor to their shoulders. It\u2019s a full-body exercise and requires coordination, power, speed, and strength (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4993140\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The \\\"hang\\\" portion of the lift comes from the fact that lifters typically hang the barbell at chest height before performing the exercise. This can be done by either deadlifting the barbell up to chest height or catching the barbell at the top of a power clean.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The \\\"clean\\\" portion of the exercise is used to describe the pull and catch of the barbell in a front-rack position.\u00a0<\/sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/\",\"name\":\"Hang Clean Muscles Worked, Technique, Variations, And Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2198708385-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The \u2605 HANG CLEAN MUSCLES WORKED, \u27a4 technique, variations, and benefits. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hang Clean Muscles Worked, Technique, Variations, And Benefits - BetterMe","description":"The \u2605 HANG CLEAN MUSCLES WORKED, \u27a4 technique, variations, and benefits. This full-body exercise helps to increase explosive power, improve core strength, build functional strength and burn more calories.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Hang Clean Muscles Worked, Technique, Variations, And Benefits","og_description":"The \u2605 HANG CLEAN MUSCLES WORKED, \u27a4 technique, variations, and benefits. This full-body exercise helps to increase explosive power, improve core strength, build functional strength and burn more calories.","og_url":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":2021,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2198708385-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83"},"headline":"Hang Clean Muscles Worked, Technique, Variations, And Benefits","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/"},"wordCount":2042,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2198708385-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Explosive movements such as the hang clean are a staple in many athletes\u2019 training programs. They serve multiple purposes, including developing power and coordination, conditioning the entire body for strength and performance, improving joint stability and mobility, and building muscle.\u00a0<\/span><span style=\"font-weight: 400;\">Today we shine a light on the hang clean, outlining the muscles worked, technique, variations, and benefits. You might wonder why this information is necessary. To put it simply, knowing the proper form and technique of a movement is essential in order to maximize its potential benefits. <\/span><span style=\"font-weight: 400;\">Furthermore, the information provided will be beneficial for those wondering if the hang clean is an appropriate exercise for them and their fitness goals.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Hang Clean?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The name of this <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">exercise<\/a> is a bit confusing, as it might evoke images of hanging off the bar. Instead, the hang clean is an explosive Olympic weightlifting exercise in which the lifter explosively pulls a loaded barbell from the floor to their shoulders. It\u2019s a full-body exercise and requires coordination, power, speed, and strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4993140\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The \"hang\" portion of the lift comes from the fact that lifters typically hang the barbell at chest height before performing the exercise. This can be done by either deadlifting the barbell up to chest height or catching the barbell at the top of a power clean.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The \"clean\" portion of the exercise is used to describe the pull and catch of the barbell in a front-rack position.\u00a0<\/sp ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/","url":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/","name":"Hang Clean Muscles Worked, Technique, Variations, And Benefits - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hang-clean-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2198708385-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The \u2605 HANG CLEAN MUSCLES WORKED, \u27a4 technique, variations, and benefits. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/48535","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=48535"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/48535\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/48536"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=48535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=48535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=48535"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=48535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}