The hang clean pull packs a punch in both strength and explosive power training. You could be an athlete looking to improve your performance or just someone who wants to mix it up a little, this exercise has a lot to offer.

Today, we’re diving into the nitty-gritty of the clean pull from hang and we’ll show you how to do it, explain why you should do it, what mistakes to avoid, and we’ll explore some cool variations and alternatives to keep things interesting. 

The hang clean pull is a dynamic weightlifting exercise that develops explosive power and strength. To do it, you lift the bar from just below or above the knees to an extended position with a powerful shrug and pull.

Unlike the full clean, where you catch the bar in a front squat, the hang clean stops at the peak of the pull just before turnover and focuses on the explosive phase of the lift. 

• Do 3-4 sets, with 5 reps per set
• Do the hang clean pull 2-3 times a week
• Your priority is mastering the form, so use either an empty bar or super light weights. Once you get the form down, you can increase the weight in 5-10 lbs increments

• Do 3-5 sets, with up to 5 reps per set
• Do the hang clean pull 1-3 times a week
• Use varying weights, like one heavy day, one moderate day, one light day. Work on the speed of your lifts and make sure that each pull is explosive. Start using that lift with other ones during your weightlifting complexes to solidify patterns and improve your clean.

• Do up to 5 sets, with 2-5 reps per set
• Do the hang clean pull 1-2 times a week
• Since you’re already advanced, work on your specific limiting factors to improve, whether that’s strength, technique, power, etc. Use complexes and supersets to add intensity and volume to your workouts. 

The hang clean pull focuses on generating explosive power, which is important for many sports and activities that rely on quick, powerful actions. Another benefit is because timing plays a very important role in hang clean pull, your coordination will benefit as well. 

Hang clean pulls engage a lot of major muscle groups, which makes it an excellent exercise for building overall body strength. Make sure your technique is on spot before you will try to challenge your strength with that exercise. 

The hang clean pull is a weight-bearing exercise, and those improve bone density. Everyone will benefit from this, but it’s especially important for preventing osteoporosis. 

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This one starts with the bar being just below the knees. It focuses on the first 2 phases of the lift and engages your legs, hips and lower back more – pulling phase will be longer.

The high hang clean pull starts with the bar being at or just above the middle of your thighs. It focuses on the second pull and the explosive extension of the hips and knees. Because there is less range of motion – movement focus needs to be on aggression and explosiveness. 

The snatch pull is similar to the hang clean pull but it uses a wider grip and targets the upper body more. You explosively lift the bar from the floor to f.e. your chest height.

The high pull is a partial movement of the clean that focuses on developing the traps and shoulders, but it still engages the lower body. To do it, you pull the barbell from the floor to chest height while keeping your elbows high and out.

Athletes, especially those that are involved in sports that rely on explosive power and speed, shouldn’t skip on the hang clean pull. It mimics the explosive movements needed in many sports and helps athletes improve their performance. 

Both Olympic weightlifters and powerlifters will benefit from the hang clean pull because it can improve their power, speed and other qualities important within these sports. 

People who are serious about their fitness and want to improve their strength and power will love the hang clean pull because it will build muscle strength and power, especially in the lower body and posterior chain. 

The hang clean pull primarily targets the posterior chain, which includes the glutes, hamstrings, and lower back. It also engages the quads for drive, and the traps and upper back during the shrug. The core, of course, keeps you stable and balanced, so it’s engaged, as well.

The shoulders and arms help guide the bar but aren’t primary movers. 

Still hangin’ in there? If you are, now you know what a powerhouse hang clean pull is. It has a bunch of benefits and if you learn the form properly, you’ll love it.

Just make sure to start with light weights, always warm up before your workout, and cool down after. That’s the recipe for getting the most out of every exercise!

Have you noticed any changes since incorporating the hang clean pull into your routine? If you haven’t tried it, what’s stopping you?

Leave a comment and share your thoughts and tips with us! 

References:

1. Hyoung-Kil Park, Min-Kyung Jung, Eunkyung Park, Chang-Young Lee, Yong-Seok Jee, Denny Eun, Jun-Youl Cha, and Jaehyun Yoo. “The effect of warm-ups with stretching on the isokinetic moments of collegiate men.” Journal of Exercise Rehabilitation 14, no. 1 (2018): 78–82.
2. Stacey Carter “Why it’s important to cool down after exercise, according to the science,” LiveScience, https://www.livescience.com/why-its-important-to-cool-down-after-exercise-according-to-the-science (accessed July 25th, 2024)
3. “Slowing bone loss with weight-bearing exercise,” Harvard Health Publishing, https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise (accessed July 25th, 2024)
4. “Prevention Osteoporosis,” National Health Service, https://www.nhs.uk/conditions/osteoporosis/prevention/ (accessed July 25th,2024)
5. Photos by Torokhtiy Media Team.