Skill level
Intermediate
Type
Power
Equipment
Barbell
Body Parts
Delts, Glutes, Hamstrings, Hips, Lower Back, Lower Body, Shoulders, Traps

Step-by-step instructions

1. Stand with feet hip-width apart and hold the bar at shoulder width in front of your thighs. Bend your hips and knees so the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso.
2. As the bar reaches chest level, bend your elbows so your palms face the ceiling and catch the bar at shoulder level with your upper arms parallel to the floor. This is a hang clean.
3. From there, dip your knees quickly and extend them again to power the bar up overhead. As it rises, jump one foot in front of you and one foot behind, as in a lunge, to finish the lift in a staggered stance with the bar locked out overhead.
4. Perform as many warmup sets as you need, gradually building to the heaviest load you can handle for one rep with good form.