Barbell Hang Power Clean & Push Press

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. 02Extend your hips, knees, and ankles powerfully, pull yourself under the bar, and receive it on your shoulders in a partial squat above parallel.
3. 03Stand fully, bring your feet into a balanced position, and make a short vertical dip while keeping the bar supported in the front rack.
4. 04Drive through your legs and extend your arms to press the bar overhead, finishing with straight legs and no second knee bend.
5. 05Lower the bar under control to the front rack, then return it safely to the hang position and reset before repeating.