Hang Power Clean and Jerk

Classification

Utility: Power
Mechanics: Compound
Force: Pull & Push

Instructions

Preparation

Stand with barbell with overhand 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 (Clean)

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 before knees bend lower than 90°. Stand up immediately so thighs ride no lower than parallel to floor.

Execution (Jerk)

Adjust grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible, while vigorously extending arms over head.

The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arm's length with back straight. Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward.

Return

Lower barbell to shoulders, then bend knees slightly and lower barbell to mid-thigh position. Stand upright with arms straight.

Comments

Hook grip is used by advanced lifters to maintain grip during clean.

Force (Articulation)

Dynamic

Static

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