Hang Clean
HANG CLEANS are a must add to any workout. They work nearly every muscle in your body.
Required Equipment
- Barbell
Muscles Targeted (In order of impact)
- Quadriceps and Glutes
- Back, Arms, Core and Traps.
How to do Them
- Stand with the barbell in front of you, legs about shoulder width apart.
- Grab the bar from the top with your palms facing you. Your hands should be about 6 inches wider than shoulder width.
- Carefully lift the bar off the ground (or rubber stands) and rest it against your thighs. You should be standing upright. (Hanging Position)
- Slightly bend over and bend your knees, until the bar is right above your knees.
- Keep you back straight and push your chest out.
- As soon as your reach the "down" position, explode upward, and pull the bar straight up, straightening your body.
- When the bar is at the top of your thighs, continue to thrust it upward, using your legs AND arms. When you feel the bar has adequate momentum, bend your legs, dropping your body while the bar continues to rise.
- Bend your elbows so that the bar is now above your arms and at chest level.
- Use your legs to finish thrusting until you are standing.
- After reaching standing position, drop the bar back down to the hanging position
- Repeat
Tips
- Keep your back straight to avoid straining it.
- After you thrust the bar up onto your chest, it is okay to 'stall' for a second before finishing your thrust. But don't wait too long or you risk losing your balance.
How Many to Do
