A quick to learn and execute Ground-Based Complex-Movement that gives us the chance to execute a pair of tripple-joint extensions each rep, the Hang Clean & Front Squat combines two core-building movements in one exercise.

Start with an overhand grip on the bar, slightly more than shoulder width apart. Set you feet just inside your hands in a good “jumper’s stance.”

Stand up with the bar so it rests at a high-thigh level.

Quickly dip you knees and bend forward at the waist, maintaining a good, strong back position and snap the bar up to shoulder level. Catch the bar as you slip into a squat position. You can help yourself reach a good low catch by “pulling yourself under the bar.” Loosen your grip on the bar and allow your elbows to rise until your upper arms are parallel to the ground. Stand up, maintaining good posture and execute a front squat.

Thanks to Jim O’Neill of Western Michigan University for help in making this video.