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Barbell Hang Clean

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
1. Standing with feet about shoulder-width apart in the "jumping" position, hold the barbell in the "hang" position on your upper thighs. Hands should be wider than your shoulders.
2. Dip your knees to about a half squat and then complete a slight jump and drive,  snapping your feet back into the ground, to "clean" the bar up to the front of your shoulder in the "front squat" position.
3. Note that the jump and lift happens in one swift movement with your body "jumping" underneath the bar to receive the weight.
4. When the weight is received on your front shoulders, dip down and do a full front squat to complete the exercise.

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