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Hang Clean |
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The hand placement for a Hang Clean is the same as that for the Flat Bench. |
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Feet should be in a jump-like position (shoulder width apart with toes pointing straight forward). Knees should be slightly bent, and the bar should be resting on the thighs. As you jump, jerk the bar upward. Elbows are over the bar and not by your sides. |
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Throw your elbows forward to flip the bar. The bar should remain close to your body at all times. The finishing position for the Hang Clean is similar to the Front Squat. |
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To finish the lift, stand up with the weight. At the end of the lift (if performed correctly) your feet should be in the same stance as in the front squat, your elbows should be up high, and your back should be straight. When spotting someone on the Hang Clean, it is essential that you stand directly behind the person in case the lifter loses balance. |
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