Hang Clean
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Difficulty
Hard
Equipment Needed
Barbell and Weighted Plates
Starting Position
Standing
Procedure
- Find the appropriately weighted bar.
- Stand with barbell with over hand grip slightly wider than shoulder width.
- Bend knees and hips so barbell touches mid-thigh; shoulders over the bar with the back arched.
- Arms are straight with elbows pointed along the bar.
- Jump upward extending the body.
- Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body.
- Aggressively pull the body under the bar, rotating the elbows around the bar.
- Catch the bar on the shoulders while moving into a half squat position.
- Stand up immediately.
Coaching Keys
- Move the bar upward explosively.
- Use a certified strength or olympic lifting coach for instruction.
You Should Feel it...
In your arms, shoulders and total body.
Exercise Purpose
Improves explosive power.
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