Quadriceps
Hang Clean
An Olympic lift that pulls the bar from the hang position at mid-thigh to the front of the shoulders.
Primary musclesQuadriceps
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked39 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand holding a barbell with a shoulder-width overhand grip, with the bar at mid-thigh.
- 2Hinge slightly with your shoulders over the bar and your back flat.
- 3Keep your elbows pointing out and your core braced.
How to perform
- 1Drive your hips and knees forward explosively, jumping slightly.
- 2Shrug and pull your elbows high as the bar rises.
- 3Pull yourself under the bar, rotating the elbows forward.
- 4Catch it on the front of your shoulders in a quarter squat and stand tall.
