Barbell Hang Cleans

Technique

Setup

Deadlift the bar to standing with an overhand grip just outside your thighs, then hinge so the bar hangs just above your knees, back flat and shoulders over the bar. Keep your feet hip-width.

Movement

Jump by extending your hips and knees explosively, shrug, and pull yourself under the bar, whipping your elbows forward to catch it on the front of your shoulders in a partial squat. Stand up, then lower the bar back to your thighs.

Form Tip

Let your hips do the work and keep the bar close; pulling early with your arms or letting the bar swing out makes the catch hard on your wrists and back.

Increase Difficulty

Add weight, or start each rep from the floor as a power clean.

Decrease Difficulty

Use the empty bar, or learn the hip snap with Kettlebell Cleans first.