Hang Clean

Legs · Barbell

How to do it

Bar hanging at mid-thigh, shoulder-width overhand or hook grip. Back flat and torso leaning slightly forward. Dip a little further by sending your hips back and from there **snap hips and knees open**, shrug, and drop under to receive the bar on your delts with high elbows. Removing the floor start makes it the simplest way to learn the second pull. The classic mistake is pulling with the arms before the hips have finished opening.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms, Glutes, Back, Shoulders

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