Free Weight · Barbell
Hang Clean
Muscles worked
- Glutes
- Lower Back
- Quads
- Hamstrings
- Traps
- Forearms
- Calves
How to do it
- Stand holding the bar at your hips, then lower it to just above your knees with a flat back
- Jump explosively through your hips and knees and pull yourself under to catch the bar on your shoulders in a front squat
- Stand up
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