Hang Power Clean
- Pro
- Advanced
- Functional
The hang power clean starts with the bar at your thighs and pulls it to your shoulders in one explosive hip extension, catching it in a quarter squat. It trains the glutes, hamstrings and traps to produce power fast rather than under a slow grind. Advanced lifters use it for weight and reps in functional training, mainly as a main lift.
- Muscles
- Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Hold the bar at your thighs, back flat, knees soft.
- Hinge slightly, then extend your hips explosively.
- Shrug and pull the bar up close to your body.
- Catch it on your front delts in a quarter squat, then stand.
Form cues
- Keep the bar brushing close against your thighs.
- Snap your hips first, then shrug your shoulders.
- Drop under the bar fast to meet it.
Common mistakes
- Hips shoot up before the bar moves. Keep your chest up and hips low first.
- Arms yank the bar instead of the hips. Let your hip extension drive the pull.
- Bar drifts away from the body mid-pull. Keep the bar traveling close to your body.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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