Hang clean

How to do it

1. Hold the bar standing with a pronated grip, arms extended and the bar at thigh height.
2. Push your hips back with a slight knee bend to mid-thigh.
3. Keep a flat back and the bar close to your body in the hang position.
4. Explosively extend hips, knees and ankles while shrugging.
5. Pull with your arms and drop under, catching the bar on your shoulders in a quarter squat.
6. Stand tall and stable with high elbows and the bar racked on your shoulders.

Common mistakes

• Starting the pull with the arms instead of the hips
• Rounding the back in the hang position
• Catching with low elbows and losing the bar

Other variations

• Kettlebell clean
• Power clean