▸ Legs
Hang Clean
QuadricepsBarbell
intermediate · compound · olympic weightlifting
Also works: Calves · Forearms · Glutes · Hamstrings · Lower Back · Shoulders · Traps
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
02
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
03
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.