Hang Clean

Hang clean time, cub. Start with the bar hanging like a salmon just above your knees, then pop your hips and knees like a mighty bear hop. Shrug, pull yourself under, and catch it on your front rack paws. Stay tall, move fast, and keep that bar close like it is your favorite snack.

Instructions

1. Set the bar at mid-thigh (hang) with feet hip-width and hands just outside legs.
2. Brace your core, keep a flat back, and hinge so the bar is above the knees with shoulders slightly over the bar.
3. Drive through the floor and explosively extend hips, knees, and ankles (triple extension).
4. Shrug and pull the bar up close to the torso as elbows rise.
5. Quickly pull yourself under the bar and rotate elbows through to catch in a front rack with knees slightly bent.
6. Stand fully to finish, then reset to the hang for the next rep.
7. Lower the bar under control back to the hang position and repeat.

Benefits

• Improves lower-body and total-body power output
• Builds coordination, timing, and athletic explosiveness
• Strengthens posterior chain and upper back
• Reinforces front rack mobility and receiving position
• Transfers well to jumping, sprinting, and field sports

Key Points

• Keep the bar close to the body throughout the pull.
• Explode with the legs and hips first, then guide with the arms.
• Catch with elbows high and chest up in a stable front rack.
• Brace the trunk to protect the spine and transfer power.
• Use a controlled dip to the hang position between reps.

Common Mistakes

• Early arm pull instead of driving with hips and legs
• Letting the bar drift away from the body
• Catching with low elbows causing bar crash and poor rack position
• Rounding the back in the hang or during the pull
• Not fully extending hips and knees before pulling under
• Landing on toes or unstable feet position in the catch