 Hang Cleans
hang cleans:
· Stand with your feet slightly inside shoulder width. Place hands on bar with a grip that is just outside the width of your hips.
· Keep you back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees.
· Accelerate hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of you legs. Then quickly drop under the bar to catch the weight. In the catch here you will drop deep to catch the bar. Keep the bar close to your body throughout the movement. Finish the lift by standing tall with your elbows pointing forward, your hands open and the bar resting on your fingertips and shoulders, as in Front Squat. Roll the bar off of your shoulders and allow it to drop back to the floor.
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