← EXERCISE LIBRARYPower
Hang Power Clean
Pull a barbell from the hang and catch it on the shoulders above parallel. The most trainable Olympic derivative for developing rate of force development.
- 01Stand with the bar at mid-thigh, hook grip or firm overhand grip just outside the hips.
- 02Push the hips back to bring the bar to just above the knee, keeping the back flat and the bar close.
- 03Drive the floor away and extend hips, knees and ankles violently, shrugging as the bar rises.
- 04Pull under the bar, rotating the elbows around fast.
- 05Catch the bar on the front of the shoulders in a quarter squat, then stand tall and reset for 3 to 5 reps.
- 01Bar stays on the thighs.
- 02Finish the pull before you catch.
- 03Elbows around fast.
- 01Pulling with the arms early — the bar swings out and away, killing the hip drive that makes the lift work.
- 02Catching with the elbows low — the bar rolls onto the wrists and the front rack collapses.
- 03Loading it heavy before the positions are automatic — this is a speed lift, so bar speed is the limit, not the plate count.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.