Exercise Comparison
Backward Drag vs Hang Clean
Side-by-Side
Muscle Analysis
Shared
Only in Hang Clean
Instructions
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Hang Clean
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.
Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Hang Clean is intermediate and uses barbell. Choose Backward Drag if you're looking for a more accessible option, or Hang Clean for a greater challenge.