Barbell Hang Clean

Expert Advice

Use a hook grip and focus on a rapid 'triple extension' of the ankles, knees, and hips to generate the power needed to clean the bar.

Stand with feet hip-width apart, holding the barbell at thigh level.
Bend your knees slightly and hinge at the hips to lower the bar just above knee level.
Explosively extend your hips, knees, and ankles to propel the bar upwards.
Drop under the bar quickly, catching it at shoulder level in a front squat position.
Stand up straight to complete the clean.
Lower the bar back to the starting position and reset for the next rep.