Hang Clean

Health & Nutrition - - MUSCLE GUIDE -

Sets: 3-5 Reps: 6 Hold the bar in front of your thighs and bend your hips back so that the bar low­ers to just above your knees. Now ex­plo­sively straighten your hips while at the same time shrug­ging your shoul­ders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your el­bows so that your palms face the ceil­ing and catch the bar at your col­lar­bone. Bend your hips and knees as you catch the bar to ab­sorb the im­pact.

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