Hang Power Clean
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The Hang Power Clean is an explosive strength exercise performed from a hanging position above the knees, involving a rapid pull and catch of the barbell at the shoulders to build power and speed. It primarily targets the glutes for hip drive while secondarily engaging the back muscles for stability and pull. Ideal for athletes in sports requiring quick force production, it requires a barbell and plates, not just body weight, and suits intermediate to advanced trainees focused on Olympic lifting variations.
How to Perform Hang Power Clean
- 1Stand tall with feet hip-width apart, holding an imaginary barbell (or use body weight simulation by focusing on explosive hip drive) with hands shoulder-width apart, arms straight, and shoulders over the bar.
- 2Slightly bend your knees and hips into a quarter-squat position, keeping your back flat, chest up, and weight balanced over mid-foot.
- 3Inhale deeply, then explosively extend your hips, knees, and ankles upward, shrugging your shoulders and pulling the bar high along your torso with straight arms.
- 4Exhale sharply as you quickly drop under the bar by bending your knees and rotating your elbows forward to catch it at shoulder height in a quarter-squat power position.
- 5Secure the bar on your shoulders with elbows high and front rack grip, torso upright, and core braced.
- 6Exhale fully as you stand up tall by extending your hips and knees to complete the lift.
- 7Lower the bar controllably back to the starting hang position by reversing the motion.
- 8Key form tips: Keep the bar close to your body throughout; avoid rounding your back or using arms to lift—drive power from hips and glutes. Common mistakes: Incomplete hip extension, early arm bend, or collapsing under the catch.
