The hang muscle clean starts at the thighs and finishes at the shoulders with no knee re-bend and no drop under the bar - the strictest possible version of the clean's upper half. With the floor pull gone and the catch forbidden, all that remains is hip snap, a vertical bar path and a fast, strong turnover. It's a technique-refinement and trap-building drill that also cycles smoothly in light conditioning work.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.32x | 0.2x |
| novice | 0.5x | 0.34x |
| intermediate | 0.7x | 0.5x |
| advanced | 0.95x | 0.7x |
| elite | 1.18x | 0.9x |
1RM as a multiple of bodyweight.
Hinge to mid-thigh with the lats holding the bar close, snap the hips, then shrug and spin the elbows without any second knee bend. The rack should arrive quietly - a crashing bar means the elbows are losing the race. Stay at 35-55% of your clean; the strictness is the point, and heavy sloppy reps teach the opposite lesson. Use 3-4 sets of 5 in warm-ups, or superset with front squats for a simple rack-position builder.
Progression: PVC, then empty bar. If the turnover is weak, elevate the start (blocks or higher hang) and shorten the distance until crisp reps come easily.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.