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Exercise guide
Hang Power Clean
A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · trapezius · erector spinae · hamstrings
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet hip-width apart holding a barbell at your thighs.
- Hinge at the hips to lower the bar to just above the knees.
- Drive through your hips and legs explosively.
- Pull the bar up and catch it on your front shoulders in a partial squat.
- Stand tall with the bar racked on your shoulders.
- Lower the bar back to the hang position.
Technique cues and common mistakes
- Drive through your hips and legs before the arms pull.
- Receive the bar with your thighs above parallel.
- Keep your back flat as you hinge to the start position.