Set up for a Hang Squat Clean

• Begin the heels hip width apart
• Bar is in contact with thighs and hands are in a hook grip just outside the thighs
• Maintain light flexion in the knees, hips are back to create vertical shins, and shoulders are forward of the bar
• Back is tight maintaining a strong arch
• Chest is up
• Core is tight
• Weight is back in the heels
• Hang clean begins from the “second pull” (from the mid thigh to extension), make sure you establish this position before beginning your clean pull

Points of Performance for a Hang Squat Clean

• Begin by bringing the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension)
• With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight
• Receive the bar in a full front squat so that it rests on the shoulders with the elbows up
• Drive through the heels back to a standing position
• Rep is completed when the knees and hips are fully locked out and open at the top

Tricks and Tips for a Hang Squat Clean

• Hang clean begins from the “second pull” (from the mid thigh to extension) – Focusing on it is a great way to practice using the full power of the hips
• Having good speed pulling under the bar is key to improving your clean
• Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get (The higher you jump the longer the rep takes)
• Pull with long arms; An early arm bend will only dampens the contribution of the hips
• Once the athlete is fully extended, the arms are bent to pull the elbows high and outside