In this article we'll cover an exercise called the hang clean also known as the hang clean flip exercise.  The hang clean is a very technical lift.  For this exercise you'll be using the same setup you would use for any clean or snatch exercise which is a barbell and weight plates, preferably rubber plates.

To get started grab the barbell from either a squat rack or lift it carefully off the ground.  Regardless of where you lift the barbell from be sure to grab the bar with an overhand grip that is a bit more than shoulder width apart.  As you lift the barbell up keep it nice and close to your body.  Next you'll lift the weight off the rack and step back into position.  Once your feet are adjusted open up your chest and try to touch your shoulder blades together.  Once your chest is open pull that weight up and in so that it comes to rest on about the mid thigh.  Be sure to keep your feet about hip-width apart, with your toes facing forward.

Next, sit down in the power position and breathe in as you go down.  As you sit into the power position, lower the barbell down in front of you, keep in mind that this movement should come from a stretch in the hips and not a bend in the knees.  As you lower the barbell your shoulders should be in front of the bar. As you get to maximum extension you'll need to shrug the bar up and bend your elbows to raise the bar higher.  As you move into the shrug, flex your calves and step up slightly on your toes to get the maximum amount of power. 

Now that you have upward momentum with the weight the next step is catching the bar.  As you do this step it's important to focus on keeping the weight nice and close to your body on the explosion up so that it doesn't get out of control.   As you get to the top of the extension with the bar nearing your chest, you need to drive your elbows through towards the ceiling so that they face outwards.  As you do so, push the bar against the top of your chest and anterior deltoids so that it can come to rest there. 

Once you've got the bar resting on your chest and shoulders with your elbows pointing out you can do one of two things you can either lower the weight back to the starting position, focusing on keeping the weight close to your body or drop down in a fairly deep squat.  If you choose to go with the squat, make sure to keep your back straight and your muscles tight.  Once you get to the bottom of the squat raise back up immediately.  Drop the bar down to your thighs or to the ground to begin the hang clean again.