Hang Power Clean

Start by deadlifting the barbell to the hang position. From here you should be in the proper pulling stance, or jump position. If not, adjust the feet to under the hips or slightly outside of hips. Knees and hips should be locked to start with an established lumbar curve. When ready, take a deep breath to create pressure in the chest cavity and to lower the diaphram into the abdomen. Keep a big chest and maintain an upright position, being certain to not dip the chest forward. Unlock the hips and knees slightly - enough to generate some upward momentum. In a jumping motion, violently extend the hips, knees and ankles in what's known as the "triple extension". At this point, the bar has momentum and is gaining elevation against the body. Once you reach full triple extension, shrug your shoulders hard to continue the upward progress of the barbell. At this point, you have nothing left to pull with that is going to assist you in lifting the barbell further. So plant those feet flat on the ground in a shoulder width stance and pull yourself under the barbell rapidly. You do this by sticking a quarter squat with the weight in your heels and shooting the elbows under the barbell as quickly as possible. By now you should be grounded with the barbell in the racked position - elbows high, bar resting on the shelf created by the shoulders. Stand up. You just completed a hang power clean. Add some weight and do it again!