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Video by Capt. Matthew Holfinger

Clean Hang Pull

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:32

Lower Body Power
Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
Secondary Muscle Groups – Traps
Preparation:
The Marine will hold the bar at mid-thigh with hands slightly wider then shoulder width and an over hand grip. Their feet will be hip width apart.
Execution:
The Marine will hinge at the hips until the bar is just above the knee caps. In one motion they will forcefully extend the hips, knees, and ankles. At the top of the motion they will shrug their shoulders followed by bending their elbows to keep the bar traveling up and close to the body.
Common Mistakes: - Moving to slow at the hips
- Not triple extending
- Pulling too much with the arms