Clean Pull to Hang Clean
10 reps
Pull the bar to a powerful stand, then rack it to your shoulders from the hang.
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QUADS
Clean Pull to Hang Clean
This Olympic weightlifting combo pairs the clean pull, which trains a hard leg and hip drive, with the hang clean, which sharpens speed and timing. Together they build full-body power and reinforce the mechanics of catching the bar. It's an advanced lift that demands solid technique before loading heavy.
How to do it
- 1
Set a loaded barbell on the floor and stand with feet about shoulder-width apart.
- 2
Squat down and grip the bar just outside your shoulders with an overhand grip, chest up and back flat.
- 3
Drive through your legs to lift the bar past your knees into the hang position.
- 4
Explosively extend your hips, rise onto your toes, and shrug the bar upward.
- 5
Lower the bar back to the hang, hinge and reset, then repeat the explosive pull.
- 6
This time, drop under the bar and catch it in a front rack on your shoulders, then stand and return it to the floor.