Hang Clean.

Make every rep count.

1. 01

   Start with the bar over your shoelace knot (close to your shins, but not touching). Feet shoulder-width, toes slightly out. Grip the bar just outside shoulder width.

2. 02

   Set your position: hips down, chest up, eyes forward. Keep your back flat and braced.

3. 03

   Stand tall by pushing the floor away—the bar stays close as you rise.

4. 04

   From standing, dip into the hang: bend your knees and let the bar slide down your thighs to the crease of your hips, keeping your weight mid-foot.

5. 05

   Drive up hard: jump straight up and shrug aggressively, keeping the bar close to your body (don’t swing it out).

6. 06

   As the bar reaches shoulder height, whip your elbows through and up so they point forward.

7. 07

   Drop under into a squat and catch the bar on your shoulders in a solid front rack (bar on the delts, elbows high, core tight).

8. 08

   Stand up to finish the rep.

9. 09

   To reset: rotate elbows back, guide the bar down under control to the hip crease, then lower to the floor and repeat.

10. 10

    Safety cues: keep the bar close, avoid rounding your back, and catch with elbows high—don’t try to curl the weight up with your arms.