Hang Clean
Level: intermediate
Category: olympic weightlifting
Force: pull
Mechanic: compound
Equipment: barbell
Primary muscles: quadriceps
Secondary muscles: calves
forearms
glutes
hamstrings
lower back
shoulders
traps
Instructions:
Begin with a shoulder width, double overhand or hook 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 towards your ears.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.