Barbell Hang Clean And Jerk

Video coming soon...

Exercise Profile

Barbell Hang Clean And Jerk Overview

The barbell hang clean and jerk is a compound exercise that primarily targets the legs and shoulders.

It involves lifting the barbell from a hang position, explosively pulling it up, then jerking it overhead.

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Barbell Hang Clean And Jerk Instructions

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend your knees and lower your hips, keeping your back straight and chest up.
Explosively extend your hips, shrug your shoulders, and pull the barbell up, keeping it close to your body.
As the barbell reaches chest height, drop under it by bending your knees and bringing your elbows forward.

Barbell Hang Clean And Jerk Tips

Start with a light weight to master the technique and avoid injury.
Engage your legs by pushing through the floor as you explode upward.
Keep your shoulders back and chest up throughout the movement.
Use a wide grip on the barbell to engage your shoulders and upper back.
As you catch the barbell, drop into a deep squat to engage your legs and core.
Practice the movement slowly to improve your coordination and timing.
Gradually increase the weight as you become more comfortable with the exercise.

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