Barbell High Hang Muscle Clean

How to perform it

Step-by-step instructions

1. 01Stand tall with a light barbell at arm's length in your clean grip, feet in your pulling stance, and the bar touching the upper thighs.
2. 02Brace your trunk and bend the knees and hips slightly into a high hang while staying balanced over the whole foot and keeping the bar close.
3. 03Push vertically through the floor to extend the body, then shrug up and back and guide the elbows high and out as the bar rises along your torso.
4. 04Keep the knees and hips extended while you pull the bar into the shoulders and whip the elbows around into a secure front rack without letting the bar crash.
5. 05Stand balanced with the bar supported on the shoulders, then rotate the elbows back and lower the bar under control to the high hang before resetting.