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.