Barbell Hang Clean & Split Jerk

How to perform it

Step-by-step instructions

1. 01Hold the bar with a clean-width grip, stand tall, then hinge to the programmed hang position with your back neutral and the bar close to your thighs.
2. 02Drive through your legs and hips, extend powerfully, then pull yourself under the bar and receive it securely on your shoulders in the front rack.
3. 03Stand fully from the clean, bring your feet under your hips, and reestablish a balanced front-rack position.
4. 04Dip straight down, drive the bar upward, and split one foot forward and the other backward as you lock your arms overhead.
5. 05Stabilize the bar, recover by stepping the front foot partway back and then the rear foot forward until your feet are parallel, and lower the bar safely.