Hang Clean

What it is

This dynamic, full-body exercise involves explosively lifting a barbell from a mid-thigh position to your shoulders. It develops power and coordination throughout your body. You will primarily work your quadriceps, along with significant engagement from your glutes, hamstrings, and lower back.

Technique tips

• Keep your back straight and slightly inclined at the start.
• Drive explosively through your hips, knees, and ankles.
• Shrug your shoulders powerfully as you extend upward.
• Keep your elbows high and forward as you rack the bar.
• Maintain an upright torso throughout the lift.
• Engage your core strongly for stability.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.