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Barbell Hang Clean
- 1 - Stand with your feet hip-width apart, toes pointing slightly outward. Hold the barbell with an overhand grip, hands just outside shoulder-width apart. Let the barbell hang in front of your thighs.
- 2 - Bend at your hips and knees slightly, lowering the barbell to the “hang” position, just above the knees. Keep your back straight and chest up.
- 3 - Explosively extend your hips and knees, driving through your heels. The barbell should move upward in a straight line, close to your body.
- 4 - As the barbell reaches hip height, explosively jump, shrug your shoulders, and pull the barbell upward. This upward momentum allows you to catch the bar.
- 5 - Quickly drop underneath the barbell by pulling your body down and rotating your elbows forward. Catch the barbell on your shoulders, with your elbows pointing forward and your fingers supporting the bar.
- 6 - From the front rack position, stand up with the barbell on your shoulders.
- 7 - Carefully lower the barbell back to the “hang” position by reversing the movements in a controlled manner.
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