Napra

Hang Clean

Olympic weightliftingIntermediate QuadricepsCalvesForearmsGlutesHamstringsLower backShouldersTraps Barbell
Hang Clean, step 1
1. Stand tall with the bar at mid-thigh; hips back, torso slightly forward, bar close to your thighs.
Hang Clean, step 2
2. Pull explosively, drop under the bar and catch it on your collarbones in a deep squat; stand up.

How to do it

  1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

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