Hang Clean
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
TrapsPrimary · 80%
GlutesSecondary · 60%
QuadsSecondary · 50%
ShouldersSecondary · 40%
Equipment
Barbell
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~54h for the primary movers
Traps~54h
Glutes~72h
Quads~72h
Shoulders~54h
Programming notes
Hang Clean is driven by the traps, with glutes, quads and shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.