Hang clean helps build total-body power and burn calories
Hold a barbell with a grip slightly wider than the shoulders.
Stand up until the bar rests against the spot beneath the knees.
Your knees should be slightly bent and upper body leaning forward slightly.
In a quick, explosive motion, straighten your hips and knees while shrugging your shoulders and pulling the bar in front of you.
As the bar reaches chest level, bend the elbows so that your palms face the ceiling
Bend your hips and knees as you near the finish to ‘absorb' the impact.
Reverse the movement.
It trains the trapezius, shoulders, gluteus, hamstrings and all four heads of the thighs.
Rounding the back.
Keeping the knees locked throughout the exercise.
Who it benefits
It helps long jump, high jump, basketball and volleyball players.
Also helps to build total-body power and burn a lot of calories.