Hang Squat Clean

Hang Squat Clean

The Hang Squat Clean is a weight training exercise that focuses on power and strength.

 
 

Instructions

How to perform a Hang Squat Clean:

Stand with your feet approximately hip width apart.
  • Stand with your feet approximately hip width apart.

    Stand with your feet approximately hip width apart.

  • Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.

    Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched.

  • Stand up until the barbell is touching you mid-thigh. Keep your arms straight. This is the starting position for this lift.

    Stand up until the barbell is touching you mid-thigh. Keep your arms straight. This is the starting position for this lift.

  • Jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

    Jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

  • Catch the bar on your shoulders while at the same time moving into a [Front Squat]. Your feet should move out slightly so you land with your feet shoulder width apart. Make sure you keep your elbows up.

    Catch the bar on your shoulders while at the same time moving into a Front Squat. Your feet should move out slightly so you land with your feet shoulder width apart. Make sure you keep your elbows up.

  • Finish by extending your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.

    Finish by extending your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.

 Questions

View or ask questions about Hang Squat Clean form, technique, or anything else.