Hang Clean

  1. Stand holding a barbell across your pelvis with straight arms and a shoulder-width grip, palms facing you. This is your starting position.
  2. Bend your knees slightly, hinge at the hips to lower the bar to just above knee level.
  3. Tighten your core and keep your back straight.
  4. Explosively extend your hips and knees, simultaneously pulling the barbell up to your shoulders, keeping it close to your body.
  5. Drop into a deep squat, moving your body, arms, and wrists under the weight.
  6. Catch the bar on your front shoulders, driving your elbows forward and up under the bar.
  7. Stand up straight by extending your hips and knees fully to complete the lift.
  8. Lower the bar back to the starting position.
  9. Repeat for the desired number of repetitions.

Primary Muscles

  • Glute
  • Lower Back
  • Quad
  • Thigh - Inner

Secondary Muscles

  • Calf
  • Forearm - Outer
  • Hamstring
  • Trap

Results

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Date Reps Resis. RPE

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