Hang Clean

Setup

1. 01Deadlift the bar to standing with a hook grip at clean width.
2. 02Set the feet at hip width in your pulling stance.
3. 03Hinge the bar down the thighs to just above the knee, shoulders over the bar.
4. 04Keep the lats tight so the bar stays against the legs.

Execution

1. 01From the hang, drive the hips forward and extend violently.
2. 02Shrug and pull the elbows high as the bar leaves the thigh.
3. 03Pull yourself under and catch the bar on the shoulders with high elbows.
4. 04Ride the catch to a comfortable squat depth and stand up.

Checkpoints

• -Weight stays over mid-foot in the hang position, not the toes.
• -The bar brushes the upper thigh at extension.
• -Elbows whip around fast into a full rack.
• -Chest stays up in the catch.

Common mistakes

• -Cutting the hinge short and starting too upright.
• -Swinging the bar forward off the thighs.
• -Catching on the wrists with low elbows.
• -Skipping full extension and pulling early with the arms.