HANG CLEAN: Hold a barbell just above knee height, then explosively straighten your hips and pull the bar straight up your torso.
5) Hang Clean & Push Press- A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms.
Hang cleans (power)
Back Squats (core)
Bench Presses (core)
Bent Over Rows (assistance)
Triceps Push Downs (assistance) ...
hang cleans i have come to found out will do a great deal of work on your traps since your holding the weight. I do (7 sets of 8) on my last excercise on each body part and leave hang cleans for this. THis workout works both my traps and shoulders.
20 hang snatches
20 hang clean and jerk (could alternate jerk and power jerk)
3 sets of 5 overhead squat
3 sets of 10 bent press with kettlebell ...
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