Hang Clean

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Instructions Preparation 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. Execution 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 squat position. Hitting the bottom of the squat, stand up immediately. Return Bend knees slightly and lower barbell to mid-thigh position. Comments Pull bar up in a straight path keeping bar close to body. Also see elbow position.

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