The hang clean starts from standing with the bar at thigh height and is received in a full front squat. Cutting out the floor pull concentrates the entire lift into the second pull and the catch - less time to generate speed, more demand on the hip snap and the dive under the bar. Coaches love it for fixing slow hips and lazy turnovers, and in workouts the hang position enables fast cycling without resetting to the floor every rep.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.45x | 0.28x |
| novice | 0.7x | 0.47x |
| intermediate | 1x | 0.7x |
| advanced | 1.35x | 0.98x |
| elite | 1.65x | 1.25x |
1RM as a multiple of bodyweight.
Hinge to the hang with your lats locking the bar against you, then explode - the descent is loading, not resting. Because bar speed is lower than from the floor, your pull-under has to be quicker and deeper: fast elbows, aggressive bottom position. Don't let the bar drift away during the dip; the hips should nearly brush it on the way up. Excellent at 70-85% of your clean in complexes like clean + hang clean.
Progression: hang power clean, then add depth to the receive as front squat comfort grows. With dumbbells, the hang clean is one of the most beginner-friendly barbell-pattern movements there is.
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