Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
We are in the process of updating our exercise library. Please excuse missing videos and images for now.

Hang Power Clean

The hang power clean is a simple variation of the hang clean.
 
 
Execution
 
With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean rack position, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position with the bar overhead.
 
 
Hang Positions
 
High-Hang: Upper thigh
Mid-hang: Mid-thigh
Hang: Top of knee caps
Knee: Bar at knee caps
Below knee: Bar just below knees
 
 
Notes
 
The use of straps is discouraged with this and any clean variation because of the risk of wrist injury.
 
 
Purpose
 
The purpose of the hang power clean can vary depending on its application. It can be an exercise to help teach beginners to clean that is often easier than lifting from the floor because of the abbreviated movement and the ability to ensure proper positioning and balance at the start of the second pull, and the power receiving position reduces the demand on mobility. As a training exercise, the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar, and the limited movement down under the bar. Another purpose is use as a lighter clean variation for lighter training days (weights naturally limited for most lifters relative to the clean, and somewhat less work for the legs and back to allow more recovery for subsequent training sessions)—even more so for the power variation because the squat under is partial instead of full.
 
 
Programming
 
Hang power clean reps should be kept to 1-3 per set, although occasionally up to 5 reps can be acceptable. If being used for technique work, weights should remain light (around 75% or lighter); for work on aggressiveness in the extension and/or pull under the bar, heavier weights should be used (75% and above); for use as a lighter clean variation on a lighter training day, weights can be as heavy or light as needed for the athlete at that time, but a loose guideline would be about 70-80%; for pure speed work, weights should generally be in the 65-75% range.
 
 
Variations
 
The hang power clean can be done from any hang position—any starting point above the floor itself qualifies as a hang power clean. The lift can be done with or without a pause in the hang position (i.e. with a countermovement or from a dead stop). A hang power clean can also be done by lifting from the floor directly to the hang position and pausing before initiating the power clean rather than starting from a standing position and lowering to the hang—however, this variation would be more accurately called a segment power cleanor pause power clean. The lift can be done with or without straps, and can be done without the hook grip to emphasize grip strength.
 
 
See Also
 
Print Friendly and PDF


DVDs, weightlifting, fitness, nutrition, strength, conditioning

Dumbbell Moves DVD - Vol 2
Dumbbell Moves DVD - Vol 2
The Kono Project DVD - Men & Women
The Kono Project DVD - Men & Women
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts
Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts
American Weightlifting: The Documentary DVD
American Weightlifting: The Documentary DVD
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Exercise Demos

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology




Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator