Hang Clean - Pull







  • Starting Position
    - feet shoulder width, toes slightly pointed outward
    - arms straight, just outside legs, knees slightly bent
    - chest is tall, back is flat
    - the bar rests on upper thigh

  • Pulling Motion
    - lower bar to the top of knee caps, keeping chest up and back flat
    - knees slightly bent, shoulders over bar ("cover the bar")
    - thrust hips upward and forward explosively to a full extension
    - shoulders shrug at the top of extension
    - the bar staying close to the thighs during the whole movement
    - arm stay straight during whole movement
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