Muscles trained:  Upper trapezius, shoulders, biceps

Set a loaded barbell in a rack just below waist height. Grab the bar with an overhand, shoulder-width grip and take a step back. Hold it in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment. Quickly dip into your knees and hips and then explosively change directions as you shrug your shoulders and 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. The quickly flip the bar down to the starting position and repeat.

Muscles trained:  Upper trapezius, shoulders, biceps

Set a loaded barbell in a rack just below waist height. Grab the bar with a pornated shoulder-width grip and take a step back. Then quickly dip into your hips and immediately change directions as you begin shrugging your shoulders and pulling the weight up toward your chest. Unlike a hang clean, however, you'll stop short of flipping and then catching the bar. Simply rise up on your toes and finish with the bar at about chest level. Pause for a split second and then drop back down to the starting position.