• Hang Clean
• Ball Pushup Feet on Ball
• Leg-Tucked Medicine-Ball Crunch
• Barbell Complex
• Barbell Forward Lunge
• Cable Lateral Lunge Wood Chop
• Hanging Knee Raise

• Leg-Tucked Band Crunch
  Members Only
• Knee Pushup -- Hands Elevated
  Members Only
• Dumbbell Reverse Lunge
  Members Only

Hang Clean

Description

• Squat down and grab the bar with your hands slightly outside of hip-width.
• Keeping your head up and chest out, stand up holding the bar.
• Bend forward and assume an athletic stance, your arms hanging straight down and your shoulders over the bar.
• Keep your back straight.
• With one quick burst of motion, extend your legs and hips straight up, as if to jump.
• The barbell moves upward because of the momentum created by your legs.
• The arms simply "follow" the barbell, the elbows leading the way.
• At the highest point the barbell reaches, quickly rotate the elbows forward and catch the bar on the shoulders.
• Squat down with the barbell on your shoulders and your elbows up.
• Stand up, return to athletic stance and repeat.
• This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.

Mistakes

• At set up: rounding the back and shoulders not over the bar
• While pulling the bar off the ground: allowing the hips to come up first
• Using the arms instead of the legs to accelerate the barbell upward
• Receiving the barbell in the hands instead of on the shoulders
• Leaning forward as you squat down