Exos | Formerly Core Performance

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Core Knowledge


Hang Clean - Barbell

Starting Position

  • Standing with feet shoulder width apart, hinged over at the hips, holding a barbell with an overhand grip
  • Back is flat with chest over bar


  • Extend the hips as quickly as possible, and immediately follow by shrugging the shoulders upward followed by the elbows
  • When the elbows reach maximum height and the body is fully extended, pull the body under the bar by rotating the elbows underneath the bar and forward
  • The bar is caught on the anterior shoulder in a quarter squat position with chest and elbows up, hips back, and feet fully in contact with the ground
  • After control is gained stand up to a fully erect position
  • Return to start position and repeat for prescribed number of repetitions

Coaching Keys

  • Make sure back is flat and chest is over the bar in the start position
  • Do not begin pull with upper body until hips are fully extended
  • Catch the bar with elbow up and hips back
  • The power generated from the movement will cause the feet to leave the ground

You Should Feel It

  • Working the entire body

Tags: Upper Body Pull, Weight Plates, Power, Lower Body Push, Barbell, Strength