How to do the Hang Squat Clean, step by step
- Stand tall with the bar in front of your thighs.
- Push your hips back until the bar is just above your knees.
- Extend your hips and knees explosively.
- Pull yourself under the bar fast into a full squat.
- Catch the bar with your elbows high and stand up.
Common mistakes and how to fix them
- Incomplete hip extensionfinish the extension first, then get under the bar
- Catching with low elbowsturn your elbows over fast and high
- Weight on your toesstay over midfoot
How to scale the Hang Squat Clean
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang Power Clean plus Front Squat
- Hang Squat Clean with an empty bar
- Dumbbell Hang Squat Clean
Also known as
Hang clean
Benchmarks with Hang Squat Clean
- Open 21.4Max load for the complex 1 Deadlift, 1 Clean, 1 Hang Clean, 1 Jerk (7 min, right after 21.3)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.