- Stand over barbell with balls of feet positioned under bar
hip's width apart or slightly wider. Squat down and grip bar
with overhand grip slightly wider than shoulder width. Position
shoulders over bar with back arched tightly. Arms are straight
with elbows pointed along bar. Chest is spread and wrists are
- Pull bar up off floor by extending hips and knees. Jump up
as high as possible and shrug shoulders.
- Bend knees slightly and lower barbell to mid-thigh position.
Slowly lower bar with taut lower back and trunk close to vertical.
- Jump Shrug is initial movement of Hang
Clean. Also see movement in Slow
- Scapula & Clavicle