Hang Power Clean
BarbellStrength
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The Hang Power Clean is an explosive strength exercise performed with a loaded barbell from a hanging position above the knees, involving a rapid pull and catch of the bar at the shoulders in a partial-squat "power" position (not dropping to full front-squat depth). 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, and suits intermediate to advanced trainees focused on Olympic lifting variations.
How to Perform Hang Power Clean
- 1Load a barbell with an appropriate training weight. Stand tall with feet hip-width apart, gripping the bar with hands shoulder-width apart, arms straight, and shoulders over the bar.
- 2Lift the bar to stand tall, then bend your knees and hips to lower the bar to just above the knees (the "hang" position), keeping the bar close to your thighs, 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, keeping it close to your body.
- 4Exhale sharply as you pull yourself under the bar, rotating your elbows forward and around to catch it across your shoulders in a shallow quarter-squat power position (not a deep front squat).
- 5Secure the bar on your shoulders with elbows high in the front rack grip, torso upright, and core braced, absorbing the catch with a slight dip in your knees.
- 6Exhale fully as you stand up tall by extending your hips and knees to complete the lift, bar held securely on your shoulders.
- 7Lower the bar back to the hang position under control (or return it to the floor) by reversing the hip hinge to reset for the next rep.
- 8Key form tips: Keep the bar close to your body throughout the pull; avoid rounding your back or using your arms to lift—drive power from your hips and glutes. Common mistakes: Incomplete hip extension, pulling early with the arms, catching the bar in too deep a squat, or collapsing under the catch.
