Hang Power Clean

Start with the bar in the hang, or power, position resting in front of your quads. From here perform a high pull. When the bar is at its highest point, your body should be in a fully extended position (up on your toes). To catch the bar at your shoulders, slide your feet out laterally to a catching base, which is a few inches wider than your pulling or jumping base. Simultaneously slide your feet out, drop your hips, and rotate your elbows down and around the bar. Make sure to rotate your elbows around the bar rather than moving the bar around your arms.

The bar will land on your shoulders. Open your hands slightly so the load of the bar rests on the front of your shoulders. Regrip the bar and lower back to the hang position for the next rep.

TIP: There is an audible cue that you should hear when doing this exercise. The bar should be caught at your shoulders at the same time you hear your feet hit the ground (from the sliding out). You can also perform this exercise with dumbbells. I suggest catching the dumbbells so that the flat side of the dumbbell is resting squarely on your shoulders.