PVC Hang Clean
10 reps
Practice the hang clean pattern with a PVC pipe, catching it in the front rack.
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HAMSTRINGS
PVC Hang Clean
A technique drill that grooves the hang clean using a light PVC pipe instead of a bar. With no real load to manage, you can focus entirely on timing and positions, which makes it ideal for beginners learning the lift or advanced lifters warming up.
How to do it
- 1
Grip the PVC pipe with both hands set wider than shoulder-width, palms facing you.
- 2
Stand with your feet just wider than shoulder-width, chest up and core braced.
- 3
Hinge your hips back and lean forward slightly so the pipe sits just above your knees.
- 4
In one fluid burst, extend your legs, drive your hips through, and rise onto your toes.
- 5
Pull with your back and shoulders to bring the pipe up to chest height, then bend your knees to drop under it.
- 6
Catch it in the front rack with elbows pointing forward, then stand and reset.