Hang Clean

This exercise is a major power builder. Muscles involved include: Upper back, shoulders, lower back, glutes, hamstrings and calves. Start position is bar just above knees, with elbows straight and pointing out, lower back arched, abs drawn in, feet flat and head neutral. Start motion by forcefully extending hips and knees while simultaneously flexing the feet (pointing down). When lower body reaches extension, shrug shoulders and lift elbows into an upright row motion keeping bar as close to body as possible. When bar reaches maximum height, rotate elbows under bar, catching it across the collarbone. Once the arms are under the bar, absorb the weight with soft knees or in a full front squat.