Hang Clean

How to do it

1. Set your feet at hip to shoulder width and grip the bar just outside your thighs with a double overhand grip.
2. Stand tall with the bar against the front of the thighs, chest up and lats engaged.
3. Push your hips back and slide the bar down to just above the knees, keeping the back angle fixed.
4. Drive the floor away and extend the knees and hips violently, keeping the bar in contact with the thighs.
5. Shrug the traps and pull your elbows up and around the bar as you drop under it.
6. Catch the bar racked on the front of the shoulders, stand up, then lower it back to the hang.

Common mistakes

• Pulling early with the arms, which kills bar speed and pushes the bar away from the body.
• Letting the bar drift forward off the thighs, which forces a forward catch and a missed rack.
• Rounding the back during the dip to the knees, which loads the lumbar spine under an explosive effort.
• Catching with low elbows, which drops the bar off the shoulders and puts the load on the wrists.