Hang Clean

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Hang Clean

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:

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Static

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