Barbell Hang Power Cleans

Start by holding the bar with a shoulder-width grip in front of your thighs. Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull the bar up to chest height, catching it on your chest in a front racked position. Pause for a second, then lower the bar back to the starting position. Keep your core muscles braced throughout. Deadlift the weight back to the floor when you are done.