Skip to content
BounceLab is currently in testing.Want to become one of the first Pro beta testers? Contact us:BounceLab.jump@outlook.comX / @hfzr28Facebook
BOUNCELAB
Exercise Library
OLYMPIC LIFTSadvanced

Hang Clean

Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly. The hang clean is a simplified clean — it removes the most technical first pull and focuses on triple-extension power. Transfer to jumping may be even higher than a full clean, because jumping has no 'pull from the floor' phase.

Glutes, hamstrings, traps, core, shoulders4-5 sets × 3-4 reps @65-80% 1RM
Hang Clean 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Start: bar at mid-thigh, shoulders slightly in front
  • 2.Pre-load: mini hinge like an RDL but the bar doesn't slide down
  • 3.Explode: triple extension + shrug — bar launches like a rocket
  • 4.Catch: fast elbows, catch in a quarter squat

Detailed training method

[Steps]1. Bar at mid-thigh→2. RDL-style pre-load→3. Explosive triple extension + shrug→4. Bar launches close to the body→5. Fast elbows into a quarter-squat catch [Common Errors]✗ Bar slides down in the pre-load→keep it fixed ✗ Arms pull first→finish the leg drive before the elbows ✗ Catch too high→quarter-squat height [Progressions]Above-knee clean→mid-thigh hang clean→below-knee hang clean→full clean [Jump-Specific]Removes the first pull, closer to pure jump force production (no floor-pull phase); transfer may exceed the full clean

Technique over weight — light and fast beats heavy and slow

Related calculators

Training Volume Calculator (Tonnage)Rest Interval Calculator for Strength Training

Related exercises

Power Clean

Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)

Jump Shrug

From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion

Clean Pull

Keeps the most critical second pull and triple-extension explosion of the clean while removing the catch

Start Assessment Browse All Exercises