View Full Version : hang power clean--how low before I start to pull?

Jeff Yan
01-07-2010, 10:48 PM
Do I start my pull from mid-thigh or do I go as low as the top of the knee? Or somewhere else?

Arden Cogar Jr.
01-08-2010, 06:41 AM
Depends upon what you want to work on.

Low hang - below knee
Mid hang - about knee
high hang - above knee

high hang to work on third pull. Mid hang to work on top of 1st pull, 2nd pull and third pull. Low hang work on mid point of first pull, 2nd and 3rd pulls.

If that doesn't make sense, please tell me and I'll explain in better detail. But for clarification 1st pull is from floor to the knees have scooped under the bar. 2nd pull is from the end of 1st pull to full extension - some call it triple extension - you've driven your heels through the floor, you've stood up violently, your hips are to the bar, and you've shrugged as violently as possible trying to get the bar as high as you can with your arms staight. 3rd pull is getting your arse under the bar and receiving it.

I may be a little off in describing the first pull. And if I am that's my own novice interpretation.

I've always seen hang or box movements as a good way to learn to be as violent as possible with the 2nd pull.

All the best,

Greg Everett
01-08-2010, 10:07 AM
If i understand your question correctly, you want to really start the pull at about mid-thigh. from above the knee, it will be pretty subtle, but the point is that you want to stay over the bar until it's a bit higher and the knees are a bit straighter, and then launch the final hip + knee extension.

so in other words, there should be a brief knee extension only phase until the bar is at mid-thigh, and then the final explosive pull from mid-thigh-ish. this is pretty tough to do - you'll naturally want to shoot right from the start position.

Arden Cogar Jr.
01-08-2010, 12:14 PM
go with Greg. I'm pretty sure I didn't understand the question now that I've re-read it. More than likely cornfused the heck out of you now.


All the best,