Hang Clean
Musculo principal: Parte baja de la espalda
Otros musclos: Tríceps, Hombros , Trapecio, Cuádriceps
Equipo: mancuerna
Tipo de mecánica: compuesto
Categoría: CrossFit, Levantamiento de potencia
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
