Barbell Hang Clean

Grab a barbell with an overhand, shoulder-width grip and hold it in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment. Shrug your shoulders as you pull the bar up as hard as you can. You should rise up on your toes as you do this. When the bar reaches chest level, bend your knees again, rotate your forearms from the elbows, and bend your wrists so they go underneath the bar as you "catch" it on the front of your shoulders. Then quickly flip the bar back down to the starting position and repeat.

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