Hang Power Clean
10 reps
From the hang, explode the bar up and catch it on your shoulders.
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QUADS
Hang Power Clean
The hang power clean is a clean that begins from a standing hang rather than the floor. Starting above the knees removes the toughest part of the pull, making it a good option for lifters working on the second half of their clean or struggling off the ground. It trains full-body explosive power with a heavy emphasis on hip drive.
How to do it
- 1
Stand with feet shoulder-width apart and slightly turned out, bar on the floor at your shins.
- 2
Brace your core, hinge at the hips, and grip the bar with a double overhand grip, then stand up with it.
- 3
Lower the bar to just above your knees into the hang position.
- 4
Explosively extend your hips and, once the bar passes mid-thigh, drive through your legs to accelerate it upward.
- 5
Snap your elbows under the bar to catch it on your shoulders while bending your knees.
- 6
Stand tall, then lower the bar back to the start. Let your legs, not your arms, do the work.