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Hang Clean and Press

Free Weights / Martial Arts / Total Body / Expert
  • Hamstrings
  • Neck
  • Traps
  • Shoulders
  • Biceps
  • Forearms
  • Quads
  • Calves
  • Lats
  • Middle Back
  • Lower Back
  • Glutes
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Hang Clean and Press - Learn Proper Hang Clean and Press Form

  1. Step 1: Grasp a barbell with an overhand grip at waist level while standing straight up and looking straight ahead.
  2. Step 2: Bend knees and rotate slightly forward to begin explosive upward movement generated by leg and shoulder power.
  3. Step 3: Flip barbell over to end with the barbell resting on the front of the shoulders just below the front of the neck with palms facing upwards and elbows out in front of the body.
  4. Step 4: Crouch down and using power from legs and power from shoulders thrust the barbell straight up in the air to complete a push press and lock arms out with barbell straight up in the air.
  5. Step 5: Return the barbell to the ground or a rack to complete the rep.

Hang Clean and Press Variations and Hang Clean and Press Alternatives

  1. Variation 1: Use kettlebells to complete kettlebell hang clean and presses.
  2. Variation 2: Crouch all the way down to the floor rather than starting at waist level to complete power clean and presses.

Hang Clean and Press Tips

  1. Tip 1: Keep head straight up and look straight ahead.
  2. Tip 2: Drive the barbell with power from hip flexors and hamstrings/quads.

Hang Clean and Press Records and Hang Clean and Press Statistics from Site Users

Hang Clean and Press - Similar Exercises

ExercisePrimary MuscleDifficulty
Default HamstringsBeginner
Default HamstringsIntermediate
Default HamstringsIntermediate
Default HamstringsBeginner
Default HamstringsIntermediate
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Hang Clean And Press Workout Programs (Workout Plans that use the Hang Clean and Press)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Expert
Thumb Expert
Thumb Intermediate
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Hang Clean And Press Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Neck blue Traps blue Shoulders blue Biceps blue Forearms blue Quads blue Calves blue Lats blue Middleback blue Lowerback blue Glutes blue Hamstrings orange

Hang Clean And Press Equipment


Hang Clean And Press Training Details

The hang clean and press is a free weights, martial arts, and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the neck, traps, shoulders, biceps, forearms, quads, calves, lats, middle back, lower back, and glutes.

The only hang clean and press equipment that you really need is the following: barbell. There are however many different hang clean and press variations that you can try out that may require different types of hang clean and press equipment or maye even require no equipment at all.

Learning proper hang clean and press form is easy with the step by step hang clean and press instructions, hang clean and press tips, and the instructional hang clean and press technique video on this page. The hang clean and press is a push exercise for those with a expert level of physical fitness and exercise experience. Watch the hang clean and press video, learn how to do the hang clean and press, and then be sure and browse through the hang clean and press workouts on our workout plans page!

Hang Clean And Press Sports

Hang Clean And Press Force Type: Push
Hang Clean And Press Mechanics Type: Compound
Hang Clean And Press Other Names: clean and press, clean press, barbell clean, barbell press
1 Review
  • LordShen
    about 2 years ago #

    One of my favorite exercises.