The hang clean starts with the bar off the floor. These instructions begin at mid-thigh and receive the bar in a full squat.

Muscle group: Combined

Steps

Hold the bar at mid-thigh with an overhand or hook grip about shoulder-width apart. Keep your back neutral and torso slightly inclined forward. Forcefully extend your hips, knees and ankles, accelerating the bar upward and shrugging. After full extension, quickly pull yourself under the bar and rotate your elbows forward. Receive it on your front shoulders with hands relaxed and elbows high, continuing to the bottom of a front squat. Keep your torso upright and stand using your legs.

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