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Hang Power Clean
- 1 - Stand tall with your feet hip-width apart and hold a barbell with a shoulder-width overhand grip in front of your thighs.
- 2 - Brace your core, keep your chest up, and hinge slightly at the hips so the bar lowers to the hang position just above the knees.
- 3 - Drive explosively through your legs and hips, extending your knees, hips, and ankles while keeping the bar close to your body.
- 4 - Shrug your shoulders and pull your elbows upward as the bar rises, then quickly rotate your elbows around and under the bar.
- 5 - Catch the bar in a front rack position on your shoulders with elbows high, knees slightly bent, and feet stable.
- 6 - Stand fully upright to complete the repetition, then lower the bar under control back to the hang position.
- 7 - Repeat for the desired number of repetitions while maintaining a close bar path and explosive hip drive.
