Hang Clean
10 reps
From the hang, explode the hips and pull the bar to your shoulders.
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QUADS
Hang Clean
The hang clean lifts a barbell from just above the knee up to the shoulders in one explosive motion, training power through the legs, hips and traps. Starting from the hang emphasizes the fast, forceful hip extension at the heart of the lift. It builds athletic power and coordination that carry into sport and heavier Olympic lifting.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, the loaded bar on the floor by your shins.
- 2
Brace your core, hinge your hips back and bend your knees to grip the bar overhand, then stand up.
- 3
Lower the bar to just above your knees.
- 4
Explosively extend your hips, knees and ankles once the bar passes mid-thigh, pulling it up the front of your body.
- 5
Snap your elbows through to catch the bar on your shoulders, palms up, dropping into a quarter squat.
- 6
Stand tall, then lower the bar back to the start and repeat.