Barbell Hang Clean
Equipment
Bend your hips and knees slightly while keeping your back straight, lowering the barbell to just above your knees; this is your hang position.
Quickly and powerfully extend your hips, knees, and ankles (as if jumping) while simultaneously shrugging your shoulders and pulling the barbell upward with your arms.
As the barbell reaches its maximum height, quickly drop under it by bending your knees and hips, catching the barbell on your front shoulders while keeping your elbows high and pointed forward.
Stand up straight to complete the lift, then lower the barbell back to the hang position to prepare for the next repetition.
Pro Tip
**Avoid Pulling with Arms**: A common mistake is trying to lift the barbell using the strength of your arms. The barbell hang clean is a full-body exercise and the power should come from your hips and legs. As you lift the bar, push your hips forward and explosively stand up, using the momentum to help raise the bar. **Elbow Positioning**: As you are lifting the barbell, your elbows should rotate under the bar and point outward. Many people make the mistake of keeping their elbows pointed down or back, which can lead to injury. Once the bar