Cleans - Hang

Purpose - To train your muscles and nervous system to maximize your total power output.

Exercise goals - To move as much weight as possible, as fast as possible

Beginning position

• Shoulder-width stance, knees inside arms
• Feet flat on floor
• Grasp bar with a closed grip, slightly wider than shoulders
• Bar against thighs
• Arms fully extended
• Make sure your back is flat, shoulders back, chest out
• Tense abdominals and back

Upward movement

• Use your hips, knees and ankles to accelerate the bar upward
• Use shoulders to finish the upward movement

Catch

• Rotate elbows and wrists under the bar
• Rack the bar on the front of shoulders
• Bend knees and hips slightly to absorb the weight