Hang Clean

Starting position:

Choose the appropriate weight matching your fitness level and technical skills.Take a stance with your feet shoulder-width apart. Make a technical squat and grab the barbell a little wider than shoulder width using an overhand grip. Slowly raise the barbell to slightly above your knee level and then simultaneously move from the full squat into a halfsquat (your knees at about a 45-degree angle). Fix your body core and keep your pelvis in a neutral position.

Exercise:

From the halfsquat raise yourself to a full standing position (even standing on your toes) while bending your elbows upwards. Pull your hands towards your neck area, your elbows apart and upwards, while guiding the barbell as close to your body as you can. Your wrists bend slightly in the direction of the barbell’s motion. In the upper position, when the barbell is at your neck level, make another halfsquat to move below the barbell and rest the barbell on your shoulders and clavicles. Bend your wrists to keep the barbell in its position while your elbows point forward to keep the barbell on your shoulders in a stable grip. Inhale in the starting position and hold your breath during the movement to keep your body core firm and stationary as much as possible. Exhale in the upper position and then inhale again so that your body core is firmed up again when you return to the starting position. Do the required number of repetitions.

Note:

This is a dynamic exercise. For that reason make sure your body core is fixed and your spine is not overbending at the waist. Make sure you use correct breathing to help you firm up your body core and avoid injuries. Avoid involving your trapezius muscles by lifting your arms. Guide the barbell close to your body throughout the entire movement. Keep your heels on the ground throughout.

Recommendation:

Practice the technique first with no discs on the bar.