Demonstration video
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Get my programHow to do the hang power clean
Instructions
- Start standing with the barbell at thigh level in a hang position, grip just outside your hips.
- Hinge at the hips slightly, keeping the bar close to your body.
- Explosively extend your hips, knees, and ankles to pull the bar upward.
- Shrug your shoulders and pull yourself under the bar.
- Catch the bar on your shoulders in a quarter squat position.
- Stand fully to complete the repetition, then reset to hang position.
Technical Tips
- Keep the bar close to your body throughout the lift.
- Do not use your arms to lift—focus on powerful hip extension.
- Keep your elbows high during the catch for a strong front rack.
- Land with your feet flat and knees slightly bent in the catch position.
Breathing Tips
- Inhale before initiating the movement.
- Hold your breath during the explosive pull for core stability.
- Exhale after catching and standing up with the barbell.
Medical restrictions
- Lower back pain or disc herniation
- Shoulder impingement or instability
- Wrist or elbow tendinopathy
- Knee injuries affecting dynamic movements
Description
The Hang Power Clean is an explosive barbell lift that develops power, coordination, and athletic performance. Starting from a hang position—usually just above the knees—it trains rapid hip extension followed by an efficient transition into a partial squat to receive the bar on the shoulders. This Olympic weightlifting variation is widely used in CrossFit, strength training, and sports conditioning to enhance triple extension and improve force transfer from lower to upper body. Unlike the full clean, the hang power clean simplifies the lift by eliminating the need to pull from the floor, making it easier to learn while still highly effective for building posterior chain strength, speed, and barbell handling skills. It is ideal for athletes looking to boost explosive power, improve pulling mechanics, and develop dynamic total-body strength.
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Description
The Hang Power Clean is an explosive barbell lift that develops power, coordination, and athletic performance. Starting from a hang position—usually just above the knees—it trains rapid hip extension followed by an efficient transition into a partial squat to receive the bar on the shoulders. This Olympic weightlifting variation is widely used in CrossFit, strength training, and sports conditioning to enhance triple extension and improve force transfer from lower to upper body. Unlike the full clean, the hang power clean simplifies the lift by eliminating the need to pull from the floor, making it easier to learn while still highly effective for building posterior chain strength, speed, and barbell handling skills. It is ideal for athletes looking to boost explosive power, improve pulling mechanics, and develop dynamic total-body strength.
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