Hang Clean

Setup: Stand with feet hip-width apart, barbell at mid-thigh, grip just outside knees, chest up, shoulders over the bar, core engaged.

Movement: Pull the bar explosively by extending hips, knees, and ankles (triple extension), shrug shoulders, and pull yourself under the bar to catch it on the front shoulders in a partial squat. Stand up fully to complete the lift.

Standards:

• Bar rests on front shoulders at catch
• Full hip, knee, and ankle extension during pull
• Front squat fully stood up if catch requires it

Focus Points: Keep bar close to body, engage core, maintain neutral spine, use explosive hip drive, and transition smoothly under the bar.