HANG CLEAN

How to Hang Clean Grip the bar with an overhand grip, about shoulder-width apart, and lift it up to get into the starting position. Hold your breath, and brace your core slightly. Lower the bar along your thighs, down to about knee-level, by bending your hips and knees. Reverse the movement, and lift the bar in a smooth but fast motion by extending your legs and knees simultaneously. Then squat down again to receive the bar on the front of your shoulders. Stand up on straight legs again. Lower the bar in front of you, with control.

START: Stand holding a loaded barbell or in this case the dumbbells at mid-thigh height. Grab the bar using a staggered grip - both your feet and your hands should be spaced about shoulder-width apart. Your legs will be slightly higher than parallel. MOVE: Keep your abs pulled in tight and tense your entire body, then drive explosively through your heels to straighten your knees and bring your hips forward until the bar is at hip height. Then you will pull the bar up to your shoulders and squat under the bar as you catch it on your shoulders and whip your arms around so that the elbows are pointing forward. Next, extend at the hips and knees so that you are standing straight up with a slight bend in the knees with the bar resting on your upper chest.

A.K.A. Smith Machine Hang Power Clean

Stand in the middle of the Smith machine and position the bar at just above knee height. Take an overhand grip (I suggest a hook grip where the fingers wrap over the thumb) on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back and your knees should be slightly bent. This is the start position. Initiate the movement by forcefully extending the hips, knees, and ankles, accelerating into the bar. Use your traps to initiate pulling the bar up and transfer that motion into the shoulders to continue the bar raising up. Once your lower body has reached full extension, rebend the hips and knees to lower your receiving position. Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders. Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement. Lower the bar back to the start position and repeat for reps.Step 2Step 3Step 4