Hang Clean – Shoulders / Legs / Back Exercise – Bodybuilding.com

Hang Clean – Shoulders / Legs / Back Exercise – Bodybuilding.com


Begin with a shoulder-width
double overhand grip with the bar hanging at
the mid thigh position. Your back should be straight
and inclined slightly forward. Begin by aggressively
extending through the hips, knees, and ankles,
driving the weight upward. As you do so, shrug your
shoulders toward your ears. As full extension is achieved,
transition into the third pull by aggressively shrugging
and flexing the arms with your elbows
up and out. At peak extension,
aggressively pull yourself down, rotating your elbows
under the bar as you do so. Receive the bar in
a front squat position, the depth of which is dependent
upon the height of the bar at the end of the third pull. The bar should be racked
onto the protracted shoulders, lightly touching the throat
with the hands relaxed. Continue to descend to
the bottom squat position, which will help in the recovery. Immediately recover by
driving through the heels, keeping the torso
upright and elbows up. Continue until you have
risen to a standing position. [music]

4 thoughts on “Hang Clean – Shoulders / Legs / Back Exercise – Bodybuilding.com

  1. Is it just me or is this exercise extremely risky? One bad move and you tweak your knee or compromise shoulder integrity.

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