Hang Clean
Main muscle: Lower back
Other muscles: Triceps, Shoulders, Traps, Quads
Equipment: barbell
Mechanics type: compound
Category: Cross-training, Powerlifting

Step by step

  1. Hip-width stance
  2. Hands about one thumbs distance from hips
  3. Hook grip on the bar
  4. Lumbar curve maintained
  5. Deadlift the bar to the hang position
  6. Extend hips and legs rapidly
  7. Heels down until hips and legs extend
  8. Shoulders shrug, followd by a pull under with the arms
  9. Bar is reveived in the bottom of a front squat
  10. Complete at full hip and knee extension with the bar in the front rack position