Hang Clean

  1. Start with feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Bend your knees and lower your hips, keeping your back straight and your chest up.
  3. Begin the lift by explosively extending your hips, knees, and ankles, pulling the bar up towards your chest.
  4. As the bar reaches chest height, quickly drop under the bar, rotating your elbows forward and catching the bar on your shoulders in a front squat position.
  5. Stand up with the bar, keeping your elbows high and your chest up.
  6. Lower the bar back down to the starting position by reversing the movement, bending your knees and lowering your hips.
  7. Repeat.

Primary Muscles

  • Glute
  • Lower Back
  • Quad
  • Thigh - Inner

Secondary Muscles

  • Calf
  • Forearm - Inner
  • Hamstring
  • Trap

Results

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Date Reps Resis. RPE

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