Barbell Hang Clean

Instructions

1. Stand holding a barbell at mid-thigh with an overhand shoulder-width grip, knees slightly bent and back flat.
2. Hinge at the hips to lower the bar to just above the knees, keeping it close to your body.
3. Explosively extend your hips, knees, and ankles, shrugging to drive the bar upward.
4. Pull yourself under the bar and rotate your elbows forward to catch it on your front shoulders in a partial squat.
5. Stand fully upright to complete the rep, then lower the bar back to mid-thigh under control.