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Barbell Hang Power Clean
- 1 - Stand tall with your feet about hip-width apart, holding a barbell with an overhand grip just outside your thighs.
- 2 - Brace your core, keep your chest up, and hinge at the hips to lower the bar to the hang position, typically just above the knees.
- 3 - Drive through your feet and explosively extend your hips, knees, and ankles while keeping the bar close to your body.
- 4 - Shrug your shoulders and pull your elbows high and outside as the bar rises, avoiding an early arm pull.
- 5 - Quickly pull yourself under the bar and rotate your elbows forward to catch it on the front of your shoulders.
- 6 - Receive the bar in a partial squat with your chest upright, core braced, and feet flat on the floor.
- 7 - Stand fully to complete the rep, then carefully lower the bar back to the hang position for the next repetition.
