Hang Clean

Bölge

Bacak

Hedef kas

Ön bacak

Ekipman

Barbell

Zorluk

Orta

Destek kaslar

Baldır, Ön kol, Kalça, Arka bacak, Bel

Hang Clean nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

2. 2

   Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.

3. 3

   Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.