Hang Clean
glutes
What moves the load, and what it costs
4.3MET
Glutes is the prime mover, with the trapezius, quadriceps, upper back assisting. Easier to learn than a full power clean because the starting position is much simpler to hold.
Cue: Start from the hang at mid-thigh rather than the floor, which removes the hardest part of the setup.
स्रोत·2024 Adult Compendium of Physical Activities·सर्किट ट्रेनिंग या वर्गात नोंद·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files hang clean under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 4.3, and middling for conditioning work.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so hang clean is filed under सर्किट ट्रेनिंग, मध्यम श्रम.
- Take the category's MET value — 4.3. One MET is the cost of sitting quietly, so this is 4.3 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Hang Clean: 4.3 × 3.5 × 70 ÷ 200 = 5.27 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| GlutesGluteus maximus, medius आणि minimus | Prime mover | हिप ताणतो (maximus), आणि तो बाजूला नेतो व स्थिर ठेवतो (medius आणि minimus). शरीरातील सर्वात बलवान एकच स्नायुगट. |
| Trapeziusट्रॅपेझियस (वरचा, मधला, खालचा) | Synergist / stabiliser | वरचे तंतू खांद्याचे पाते (स्कॅपुला) वर उचलतात, मधले तंतू ते मागे खेचतात आणि खालचे तंतू ते खाली दाबून वरच्या दिशेने फिरवतात. डोक्यावर हात नेण्याची स्थिती निरोगी राहण्यासाठी तिन्ही महत्त्वाचे आहेत. |
| Quadricepsरेक्टस फेमोरिस आणि तीन वास्टी | Synergist / stabiliser | गुडघा सरळ करतो. रेक्टस फेमोरिस खुब्यावरूनही जातो आणि तो वाकवतो, त्यामुळे स्क्वॅटमध्ये त्यावर लेग एक्स्टेंशनपेक्षा वेगळ्या प्रकारे भार येतो. |
| Upper backRhomboids and middle trapezius | Synergist / stabiliser | खांद्याची पाती एकमेकांजवळ आणि मणक्याच्या दिशेने ओढतो (scapular retraction). प्रत्येक आडव्या रोमध्ये त्यावर भार येतो; प्रत्येक पुलडाउनमध्ये त्यावर कमी भार येतो. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
बारबेल. प्रत्येक रेप पहिल्यासारखीच दिसली पाहिजे. ती पहिल्यासारखी दिसणे थांबले, की सेट संपला.
PATTERN · HINGE
- Set the bar on the floor or between the feet and take a hinged position with a flat back.
- Drive the floor away and extend the hips explosively — the pull is a jump, not a lift.
- Start from the hang at mid-thigh rather than the floor, which removes the hardest part of the setup.
- Guide the load close to the body as it rises and pull the elbows through, not up.
- Drop under it and catch it in the front rack with the knees soft.
- Stand tall, then lower it back under control to start the next rep.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Pulling with the arms.
The arms connect you to the bar; the hips move it. If the arms bend early, the bar goes forward.
Catching with straight legs.
Meet the load with soft knees and absorb it.
Learning it heavy.
Technique first with an empty bar or a light bell, over several sessions.
Regress it, or progress it
Regress — earn it first
Prescription: load, reps, rest
आधी ध्येय वाचा, आणि वजन वाढत जाईल तसे तंत्र मात्र तेच ठेवा. हे या हालचालीच्या यांत्रिकीतून आलेले आहे, या पानासाठी बनवलेले नाही: स्फोटक हालचाल थकव्यामुळे बिघडते, म्हणून रेप्स कमी ठेवतात आणि विश्रांती लांब ठेवतात.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| पॉवर | 4–6 | 2–5 | 2–3 min | प्रत्येक रेप वेगवान असावा, नाहीतर सेट संपला. थकवा या प्रशिक्षणातील गुणवत्ता संपवतो. |
| अॅथलेटिक क्षमता | 3–5 | 3–6 | 90–120 sec | उंची किंवा अंतर जितके महत्त्वाचे, तितकीच जमिनीवर उतरण्याची (लँडिंग) गुणवत्ताही महत्त्वाची. |
| कंडिशनिंग | 4–8 | 8–12 | 45–60 sec | अशा प्रकारे वापरल्यास हे कार्डिओ होते, पॉवरचे काम नाही — प्रत्येक सत्रात एकच हेतू निवडा. |
| Beginner | 2–3 | 3–5 | 2 मिनिटे | अधिक उंच किंवा अधिक वजनाने करण्याचा प्रयत्न करण्याआधी हळुवार उतरायला शिका. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: सर्किट ट्रेनिंग, मध्यम श्रम — 4.3 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 4.3 MET × 3.5 × 70 kg ÷ 200 = 5.27 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing at all to hand: एका पायावर ग्लूट ब्रिज is the closest match — same prime mover, same pattern, no kit.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the hang clean work?
Hang Clean is an explosive movement in which the glutes is the prime mover, assisted by the trapezius, quadriceps, upper back. Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body.
Is the hang clean good for beginners?
No. It rates 4 out of 5 for technical demand — real technical demand — worth having someone watch your first sessions. Build to it through the easier progressions on this page; the kettlebell clean is the usual step before it.
What can I do instead of the hang clean at home?
The closest no-equipment substitute is the single-leg glute bridge, which trains the same prime mover through the same movement pattern. If you own a little equipment, the dumbbell snatch is closer still. It will not load you as heavily, so use higher reps and slower tempo to make up the difference.
How many sets and reps of the hang clean should I do?
For muscle size, 3–5 sets of 3–6 with 90–120 sec rest. For strength, 4–6 sets of 2–5 with 2–3 min rest. In your first month, 2–3 sets of 3–5, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the hang clean burn fat from the glutes?
नाही. कोणताही व्यायाम ज्या भागाचा सराव करतो त्याच भागातील चरबी कमी करत नाही — स्पॉट रिडक्शनची वारंवार चाचणी झाली आहे आणि तसे होत नाही. ग्लूट्सचा व्यायाम खालचा स्नायू वाढवतो; शरीरातील चरबी कुठून कमी होणार हे एकूण कॅलरी तुटीवर आणि तुमच्या जनुकांवर ठरते, तुम्ही कोणता व्यायाम निवडला यावर नाही.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
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