Hang Cleans: Understanding the Pull, Push, and Biomechanics for Effective Training

Are Hang Cleans Push or Pull?

The hang clean is a complex, multi-joint Olympic weightlifting movement that primarily involves a powerful pulling action to elevate the barbell, followed by a rapid drop under the bar and a stabilizing catch, which incorporates significant pushing and squatting mechanics.

Understanding the Biomechanics of the Hang Clean

The hang clean is a dynamic, full-body exercise renowned for developing explosive power, strength, and coordination. As an Olympic lift, it seamlessly integrates strength from the lower body, core, and upper body in a fluid motion. To classify it as simply "push" or "pull" oversimplifies its intricate biomechanical demands. Instead, it's best understood by breaking it down into its distinct phases, each dominated by different muscular actions.

The Initial Pull Phase (Pull Dominant)

The first and arguably most powerful component of the hang clean is the pull. Starting from a "hang" position (typically above, at, or below the knees), the lifter initiates an explosive upward drive of the barbell.

• Primary Action: This phase is characterized by a rapid, triple extension of the ankles, knees, and hips. The lifter pulls the bar explosively upwards, utilizing the large muscles of the posterior chain and back.
• Muscles Involved:
  • Lower Body: Gluteus Maximus, Hamstrings (initiate the extension), Quadriceps (complete knee extension).
  • Back: Erector Spinae (maintain spinal rigidity), Latissimus Dorsi (keep the bar close), Trapezius (shrug and elevate shoulders).
  • Arms: Biceps and Forearms (assist in pulling and maintaining grip, though the primary power comes from the hips and legs).
• Classification: This phase is overwhelmingly a pulling movement, generating the vertical momentum needed to get the bar high enough for the subsequent catch.

The Transition and Catch Phase (Push Dominant / Receiving)

Once the bar reaches its maximum height from the pull, the movement rapidly transitions into the catch. This phase involves the lifter quickly dropping under the bar to receive it in a front rack position, typically in a squat.

• Primary Action: Instead of continuing to pull the bar higher, the lifter actively drives their body down and under the bar. This involves a rapid squat (flexing hips and knees) while simultaneously rotating the elbows forward and upward to create a stable "shelf" for the barbell on the shoulders. The act of pushing the body down into a squat and then stabilizing the bar on the shoulders involves pushing mechanics.
• Muscles Involved:
  • Lower Body: Quadriceps, Gluteus Maximus (absorb the impact and stabilize the squat). The drive out of the squat is a powerful pushing action.
  • Shoulders/Arms: Anterior and Medial Deltoids, Triceps (stabilize the bar in the front rack position, effectively "pushing" the bar up onto the shoulders and holding it there).
  • Core: Abdominals, Obliques, Erector Spinae (maintain core rigidity and stability throughout the catch).
• Classification: This phase incorporates significant pushing mechanics. The act of squatting is a push against the ground, and the action of getting the elbows up and stabilizing the bar on the shoulders is a form of an overhead "push" or pressing action to secure the weight.

Why the Classification is Nuanced

Attempting to pigeonhole the hang clean into a singular "push" or "pull" category oversimplifies its complex nature. Olympic lifts like the clean and jerk are distinct because they seamlessly integrate both types of movements. The initial goal is to pull the bar, but the successful completion relies on the lifter pushing themselves under the bar and pushing the bar into a stable receiving position. It's a continuous, fluid motion where the force application shifts from upward pulling to downward body movement and upward bar stabilization.

Key Muscles Engaged Throughout the Hang Clean

The hang clean is a full-body exercise that demands coordination and strength from numerous muscle groups:

• Posterior Chain: Glutes, Hamstrings, Erector Spinae (power generation in the pull).
• Upper Back/Shoulders: Trapezius, Latissimus Dorsi, Rhomboids, Deltoids (bar elevation, stabilization, and catching).
• Legs: Quadriceps, Calves (drive, squat, and recovery).
• Core: Rectus Abdominis, Obliques, Transverse Abdominis (crucial for spinal stability and force transfer).
• Arms: Biceps, Triceps, Forearms (grip, bar guidance, and rack stabilization).

Practical Implications for Training

Understanding the dual nature of the hang clean is crucial for effective training. To improve your hang clean:

• Develop Explosive Pulling Power: Focus on exercises like deadlifts, Romanian deadlifts, power shrugs, and jump squats to strengthen the posterior chain and enhance vertical drive.
• Strengthen Pushing and Squatting Mechanics: Incorporate front squats, overhead presses, and push presses to improve your ability to drop under the bar, stabilize the weight, and recover from the squat.
• Enhance Mobility: Ensure adequate ankle, hip, and thoracic spine mobility for a deep, stable catch and a strong front rack position.
• Practice Technique: The hang clean is highly technical. Consistent practice with light weights, focusing on form and timing, is paramount before increasing load.

Conclusion

In summary, the hang clean is not exclusively a push or a pull. It is a sophisticated, compound movement that begins with a powerful, explosive pull to generate upward momentum for the barbell. This is immediately followed by a dynamic transition where the lifter actively pushes their body down into a squat to get under the bar, simultaneously pushing their elbows forward and up to create a stable front rack. Therefore, the hang clean is a masterful display of both pulling and pushing forces working in concert, making it an unparalleled exercise for developing athletic power and strength.