The Barbell Hang Clean and Press is an explosive
movement that is excellent for developing power and coordination
in the upper body. Because it uses power and momentum, you
hit your muscles in a far different way than with traditional
The Clean and Press is a two-part
movement. The first part is the clean from the bar hanging
at arms length in a standing position. The second part is
the press up from the shoulders to an overhead position.
For this exercise, all you
need is a barbell and a willingness to work! Perform this
exercise first in your workout as it's a very technique-oriented
exercise. It should be done as close to the beginning of
your workout as possible.
Be sure to check out the
video for this exercise - with still pictures, it's hard
to see the explosiveness of the exercise.
I prefer to do this exercise
in the rack, simply because it's easier to set the bar down
when you're done with your set. You don't need the rack
though - you can just pick the bar up from the ground to
get to the start position.