Hang Clean
Targets quadriceps + calves, forearms, glutes, hamstrings, lower back, shoulders, traps
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How to do it
1Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
3Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.