How to Hang Clean

Now that you know how to properly hang clean, you can use this lift to better yourself physically.

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How to Hang Clean
10 Steps
Supplies
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1
Lay out the barbell in an open area. Add your weight.

Lay out the barbell in an open area. Add your weight.

2
Put on your safety straps. They will keep the weight from sliding off the barbell. Safety should always be a priority while lifting.

Put on your safety straps. They will keep the weight from sliding off the barbell. Safety should always be a priority while lifting.

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3
Wear the grip straps to keep the bar from slipping out of your hands. These will become more important as you add more weight.

Wear the grip straps to keep the bar from slipping out of your hands. These will become more important as you add more weight.

4
Wrap the straps around the bar, under each hand. Then close your hand into a fist around the straps to tighten your grip.

Wrap the straps around the bar, under each hand. Then close your hand into a fist around the straps to tighten your grip.

5
When picking up the barbell, use your legs, not your back. It is best to keep a slight backwards curve on your spine.

When picking up the barbell, use your legs, not your back. It is best to keep a slight backwards curve on your spine.

6
After picking up the weight, it is important to take a moment to situate yourself. Make sure you have a solid grip on the bar and sufficient space to perform the lift.

After picking up the weight, it is important to take a moment to situate yourself. Make sure you have a solid grip on the bar and sufficient space to perform the lift.

7
To start the lift, bend your knees slightly.

To start the lift, bend your knees slightly.

8
In one, quick, explosive, motion, push the bar up with your hips and pull it up with your shoulders.

In one, quick, explosive, motion, push the bar up with your hips and pull it up with your shoulders.

9
Immediately afterwards, drop your hips and bring them forward to catch the weight of the bar. Also during this time, you need to push your elbows away from you.

Immediately afterwards, drop your hips and bring them forward to catch the weight of the bar. Also during this time, you need to push your elbows away from you.

10
To finish the lift, steady yourself and drop the bar back to your knees. Repeat this process as many times as desired to gain strength.

To finish the lift, steady yourself and drop the bar back to your knees. Repeat this process as many times as desired to gain strength.

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