Hang Clean

Click HERE for a demo with explanation or review our entire Clean learning progression HERE.  Unless specified, this movement can be performed from position 1,  position 2 or anywhere in between.


Scaling Suggestion:

Use Dumbbells if you do not have a quality front squat or rack position


Mobility Suggestions:

Lots of Mobility needed for this movement!  You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!


Hamstrings:  FlossingSmash with a Lacrosse Ball


Hip Work:  GristleGroiners (Banded variation), Pigeon (Box variation), Hip PrepHip Extension with bandExternal Rotation of the Hip with Capsule Work


Rack Position:  Foam Roll LatsTricep MashT-spine SmashKeg DrillSuper Rack,Overhead Band Distraction with External RotationPVC Rack stretch on box


Ankle Mobility and Foam Roll Legs

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