Hang Clean

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Instructions Preparation Stand with barbell with over hand grip slightly wider than shoulder width. Feet point forward hip's width apart or slightly wider. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed. Execution Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Return Bend knees slightly and lower barbell to mid-thigh position. Comments Hook grip is used by advanced lifters to maintain grip during clean. Pull bar up in straight path keeping bar close to body. Also see: Slow Motion Above Knee Below Knee Elbow Position Hang Power Clean

Classification  Utility: Power  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Shoulder Abduction Flexion External Rotation Scapula & Clavicle Elevation Upward Rotation Elbow Flexion Static Spine (Thoracic, Lumbar) Extension