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Hang Clean

Body Position: 
  1. Bend knees and hips so barbell touches mid-thigh
  2. Keep shoulders over the bar with the back straight 
  3. Jump upwards and shrug the shoulders towards the ears 
  4. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height
  5. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest

Pre-Requisite Exercises

Targeted Muscles

  • Quadriceps
  • Hamstring
  • Gluteals
  • Calves
  • Deltoids
  • Trapezius  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart  
  • Arms are outside the legs, grabbing the bar, palms facing down

RECOMMENDED LINKS

Positions: 
Hang Clean_Starting Position
Hang Clean_Intermediate Position
Hang Clean_Ending Position
Common Errors: 

Barbell is pulled upwards without shrug and arms bend