Hang Clean/Barbell Front Squat/Push Press
- Grab a barbell with an overhand grip that’s just beyond shoulder-width and hold it in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment (that is, slightly arched).
- Shrug your shoulders as you 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 upper arms so they’re under the bar, and bend your wrists so they go around the bar as you “catch” the bar on the front of your shoulders.
- Stand with the bar, keeping your forearms parallel to the floor.
- Lower your body, without changing the position of your arms, until your thighs are parallel to the floor.
- Pause, then push yourself back to the starting position.
- Bend your knees about 30 to 45 degrees, then quickly and explosively straighten them as you press the bar overhead.
- Slowly lower the barbell to your shoulders, then rotate your arms and wrists so they’re over the bar as you lower it to your waist. Finally, lower it back down to the starting position, just below your knees, as you bend forward at the hips. Now you’re ready to start in on the next repetition. 2 or 3 sets of 5-8 reps
