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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Hang Power Clean

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads, Glutes, Traps

Also hamstrings, upper back & lats, calves

You need

Barbell

How to do itPicture · 3 steps
  1. 1Start standing, lower the bar to just above your knees
  2. 2Jump explosively and pull yourself under the bar
  3. 3Catch it on your shoulders with elbows high

Most common mistake

Pulling with the arms before the hips finish.

Watch a demo
B
For basketball
#18 of 24
See the full list →
Research
60
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
Transfer · 45%4/5
Injury protection · 30%2/5
Practicality · 25%4/5
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • SLateral BoundBodyweight
  • ASingle-Leg Calf RaiseDumbbell
  • ATrap Bar DeadliftBarbell

Takes

None yet
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