1 - Start with a barbell on the floor, using an overhand grip (palms facing you) with your hands slightly wider than shoulder-width apart.
2 - Bend at your hips and knees to lower your body, keeping your back straight, and grip the barbell.
3 - Lift the barbell off the ground by extending your hips and knees, keeping it close to your body. The hang position is when the barbell is just below the knee.
4 - Explosively pull the barbell upwards, using your hips and legs, and bring it close to your body.
5 - As the barbell reaches hip level, bend your elbows and catch it on your shoulders, the clean part of the movement.
6 - From the clean position, press the barbell overhead, fully extending your arms.
7 - Lower the barbell back to your shoulders and then return it to the hang position, approximately just below the knee, with control.
8 - Repeat the clean and press motion for the desired number of repetitions.
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Ripletic - Barbell Hang Clean-and-Press - Step-by-Step Guide
