Josh Yagel

Task Analysis-Hang Clean

Step One: Grip the bar with an overhand closed grip, just inside shoulder
width
Step Two: Pull the bar off the rack and let it hang slightly above the knees
Step Three: Stand with flat back, knees bent, and feet shoulder width apart
Step Four: Start with bar slightly above the knees, bring the bar straight up,
driving hips, extending knees, lifting traps, move body weight to toes
Step Five: As the bar comes up, bring it to chest height, then begin to pull
body towards the bar, letting the bar rotate in hand
Step Six: Drive elbows through the space and let the weight come to rest in
hands facing towards ceiling
Step Seven: Press weight up slightly, and bring it back down to resting
position slightly above the knees
**Avoid: Leaning back excessively, bringing the bar out of a straight vertical
line, reverse curling the bar by using forearm muscles

Underlying Motor Abilities

1. Multi-limb coordination: ability to coordinate numerous limb
movements simultaneously
2. Extent Flexibility: ability to move lower-body, upper-body, and trunk
muscles through large range of motion