The Hang Clean to High Receive is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, learning the high receive, improving explosiveness of hip extensor musculature while transitioning into shoulder shrug, body control & coordination, flexibility as well as improving skill & balance foundation for complex movements.

Note: If the athlete has flexibility issues, a stance wider than shoulder-width is warranted.


  1. Position barbell hip level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  3. Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
  4. Lift barbell off the rack; take a few steps back
  5. Take an athletic stance, keep elbows extended, slightly flex hips until chest is over barbell; generally barbell will be touching the legs within the lower 1/3 of the thigh (above knee); maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  6. Explosively extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders and flexing the elbows while abducting shoulders to 90˚ (upright row); barbell remains close to the body and reaches sternum (~ nipple) level; elbows point sideways
  7. When barbell is at sternum level flip the wrists (wrist extension), internally rotate and flex elbows under the bar and receive the barbell on top of the chest; shoulder is flexed at 90˚; elbows are flexed and pointing forward; high receive occurs without knee and hip flexion; maintain neutral spine and head position

Targeted Musculature

  • Hamstrings
  • Calves (gastrocnemius, soleus)
  • Shoulder Girdle (Traps & Levator Scapula)
  • Deltoid

Pre-Requisite Exercises

This section provides exercises that the athlete should already be able to perform in perfect form.