The hang clean and press is a sport-specific, power exercise capable of improving vertical jump, throwing distance and speed, acceleration, and muscular coordination. This exercise works a large variety of muscle groups, including those in the upper body, lower body, and core.

Key points of the exercise include:

– Keeping the bar close to the shins and it lowers to the top of the knee.
– Driving the hips in while arching the back as the bar rises, avoiding using the arms to “muscle” the bar up.
– Catching the bar at shoulder height, followed by a push press (using slight momentum from the knees to press the bar)
– Returning the bar, in a controlled manner, safely to the start position.