Bend at your hips, knees, and ankles to allow the bar to slide down your thighs; just above your knees. Perform this exercise by bending over with a barbell in your hands and a shoulder width grip. The barbell clean and press is a classic power lifting exercise that develops strength and power in your lower and upper body. How to Perform the Hang Clean & Press: Start with the loaded barbell on the ground. Hang Clean & Press. This makes the clean a better bang for your buck deal than just about any other exercise. The Barbell Hang Clean and Press is an explosive movement that is excellent for developing power and coordination in the upper body. Barbell Hang Clean and Press For Explosive Shoulders and Traps. The barbell clean and press is a very popular movement in fitness, strength, and power sports. It is an explosive exercise routine that requires you to quickly pull up the barbell from the floor to your shoulder in one smooth motion. The first is the barbell hang clean and push press. Using a normal, overhand grip, deadlift the bar up off the ground. Hang Clean and Press is a modified form of clean end press exercise, which already being used. Hang cleans also give you the opportunity to perform the exercise for higher reps (but still very low, usually from 3-6 reps) and use more glutes via hip extension. Actually I should say the first couple of sets are hang clean with OH press and the last couple are hang clean with push press. The hang clean and power clean are two very popular clean variations found throughout the sport of Olympic weightlifting, CrossFit, and formal athletic sports performance training. I know you aren't supposed to mess with the program. It really saps me to do both movements at once. However, it is also advanced. Dumbbell hang clean and press is an easy to learn workout and a perfect alternative to barbell clean and press. It is a combined form of two workouts, Hang Clean and Overhead or Shoulder Press. This is the starting position. 2. Hang Clean & Press. The challenge is that it can be very difficult to learn, while putting significant pressure on your wrists and lower back. I'm doing Madcow's 5x5 so I only have one real shoulder exercise per week. You will feel energized after this workout and will have a metabolic boost as a result of this type of training. Because it uses power and momentum, you hit your muscles in a far different way than with traditional bodybuilding exercises. There is no need to keep the barbell or dumbbell down and then lift it every time during this exercise. The clean and press involves virtually all your muscle groups, including the large muscles of the legs as well as your upper torso and arms. The hang clean requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. It is also a breathing exercise and will expand your lungs. Start with the barbell just above your knees and be sure to maintain perfect posture with your head in … The hang clean exercise is a total-body workout that has been a favorite when it comes to building muscle mass. Therefore, if you have health problems on your lower back, wrist or shoulder, avoid it until you recover.