clean from the hang, caught above parallel: both restrictions at once
no floor start and no squat to drop into, so the hips have to launch the bar
higher than in any other clean here
the lightest clean in the family, and the most demanding of pure hip extension
Execution
Stand tall holding the bar at clean width and hinge to lower it to just above
your knees. Pick a hang height and keep it. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under and spin your elbows through
catch it on your front delts with your thighs above parallel
stand tall, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.
Purpose
clean from the hang, caught above parallel: both restrictions at once
no floor start and no squat to drop into, so the hips have to launch the bar
higher than in any other clean here
the lightest clean in the family, and the most demanding of pure hip extension
Execution
Stand tall holding the bar at clean width and hinge to lower it to just above
your knees. Pick a hang height and keep it. Brace your trunk and flex erectors.
hold the hang without letting the bar drift forward
drive your hips through from a dead stop
pull yourself under and spin your elbows through
catch it on your front delts with your thighs above parallel
stand tall, then lower back to the hang and reset
This is assistance work, so run it after the main lift of the day.