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Hang Clean to Press

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. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height
  4. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest
  5. This phase is explosive.

    In standing position with barbell lying on the chest and lower elbows close to the body, push bar upwards and extend arms over the head

  6. This phase is slower. Slowly return to starting position and repeat

Pre-Requisite Exercises

  • Military Press
  • Push-Press
  • Hang Clean  

Targeted Muscles

  • Quadriceps
  • Hamstrings
  • Glutes
  • Pectoralis Major
  • Deltoids
  • Trapezius
  • Latissimus Dorsi
  • Triceps
  • Biceps  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart
  • Hand-over grip (palms facing backward)  

RECOMMENDED LINKS

Positions: 
Bend knees and hips so barbell touches mid-thigh.
Catch barbell on top of the chest, elbows are at 90˚ facing forward
In standing position , lower elbows close to the body
Push bar upwards and extend arms over the head