Hang Clean

How to do it

1. 01Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2. 02Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
3. 03Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.