Hang Clean
Main muscle: Lower back
Other muscles: Triceps, Shoulders, Traps, Quads
Equipment: barbell
Mechanics type: compound
Category: Cross-training, Powerlifting
Step by step
- Hip-width stance
- Hands about one thumbs distance from hips
- Hook grip on the bar
- Lumbar curve maintained
- Deadlift the bar to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followd by a pull under with the arms
- Bar is reveived in the bottom of a front squat
- Complete at full hip and knee extension with the bar in the front rack position