Hang Power Clean

Body region

• Legs
• Glutes
• Back
• Shoulders

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Biceps Femoris

Helps

• Deltoid
• Trapezius
• Semitendinosus
• Semimembranosus
• Soleus
• Biceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand with the bar held in front of the thighs, overhand grip just outside the hips, chest up and knees slightly bent.
2. Push the hips back and slide the bar down to just above the knees, keeping the back flat.
3. Jump up and extend the hips, knees and ankles in one fast movement while shrugging the shoulders.
4. Pull the elbows up and around, drop into a quarter squat and catch the bar on the front of your shoulders.
5. Stand tall, then lower the bar back to the thighs under control.

Cues

• Jump with the legs first and let the arms follow.
• Keep the bar against the body.
• Catch high, with the thighs above parallel.
• If you miss the catch, let the bar drop to the floor; do not try to save a bad rep.

Common mistakes

• Leaning back at the top of the jump.
• Curling the bar with the arms instead of pulling the elbows high.
• Catching low in a full squat, which turns it into a squat clean.
• Dropping the bar from the shoulders without control.

Alternatives

• Hang Clean
• Power Clean
• Dumbbell Hang Power Clean