Hang Clean

Instructions

1. 01

   Stand holding a barbell with a shoulder-width grip at your thighs.

2. 02

   Hinge at the hips to lower the bar just above your knees.

3. 03

   Explosively extend your hips, knees, and ankles.

4. 04

   Shrug your shoulders and pull the bar up.

5. 05

   Catch the bar on your front shoulders in a quarter squat.

6. 06

   Stand tall, then return to the hang position.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.