Hang & Power-Clean

1. Stand with your feet shoulder-width apart, toes pointed slightly outward, and hold a barbell in front of your thighs using an overhand grip. Keep your knees slightly bent and your back straight. This is your starting position.

2. Lower the bar by bending at the hips to bring it just above your knees, keeping your back straight and shoulders slightly in front of the bar.

3. In a swift and explosive motion, drive through the heels to extend your knees and hips. This will move the bar upward.

4. As the bar rises above your knees, quickly shrug your shoulders and pull the bar up by bending the elbows out to the sides, keeping the bar close to your body.

5. Drop under the bar by quickly squatting down and rotate your elbows forward and under the bar. Catch the bar on the front of your shoulders with your hands open, and your elbows high in front.

6. Stabilize your catch position with the bar resting on the front of your shoulders, and then stand up by driving through your heels and extending your hips and knees until you're fully standing.

7. Lower the bar back to the starting position in a controlled manner or drop it onto the floor if you're using bumper plates and a platform designed for Olympic lifting. Prepare for the next rep.

8. Perform the desired number of repetitions using proper technique, ensuring you maintain a tight core, straight back, and careful coordination throughout the exercise.

Remember to always prioritize form over the amount of weight used to reduce the risk of injury and make sure to warm up appropriately before attempting this advanced lift.

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