Hang Clean Progression

The hang clean is one of the best overall lifts for a grappler. It’s a great way to develop grip strength and explosiveness. Developing a good hang clean can take years of practice to perfect. This system of development for a hang clean is to ensure safety and progressive movement quality. We are only as strong as our weakest link and we want to make sure we are moving properly during each stage of the learning process. Below you can find the progressive steps.

Kettlebell Swing

Body Positioning 

Plank

Bar Positioning 

Bear Crawl

Bar Path

Hip C.A.R.S.

Elbow Positioning 

Plank

Hang Clean 

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