Hang Clean
The clean started from the knees rather than the floor; it teaches the hip drive without the first pull.
How to do it
Setup
Bar at the knees in a hinge, hook grip, back flat, chest over the bar.
Steps
- Drive the hips through from the hang.
- Shrug and pull under.
- Catch on the shoulders; stand.
Common mistakes
Starting too upright: the hang is a HINGE; load the hamstrings first. Bar drifting forward: brush the thighs. Muscling with the arms: the shortened pull still starts at the hips.
Breathing
Breath in the hang, exhale after the catch.
