Set Your Fitness Goals. We'll Help You Achieve Them.
Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.
Core Knowledge
Movements
Contents
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
Procedure
- 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
