Josh Bridges demonstrates how to do a Hang Power Clean to increase your strength and improve your performance in CrossFit WODS.

Set up for Hang Power Clean

  • Begin the heels hip width apart.
  • Bar is in contact with thigh and hands are in a hook grip just outside the thighs.
  • Maintain light flexion in the knees, hips are back to create vertical shins, and shoulders are forward of the bar.
  • Back is tight maintaining a strong arch.
  • Chest is up.
  • Core is tight.
  • Weight is back in the heels.

Points of Performance for Hang Power Clean

  • Begin by bringing the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension).
  • With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight.
  • Receive the bar in a quarter front squat so that it rests on the shoulders with the elbows up.
  • Drive through the heels back to a standing position.
  • Rep is completed when the knees and hips are fully locked out and open at the top.

Tips and Tricks

  • Hang power clean begins from the “second pull” (from the mid thigh to extension). Focusing on it is a great way to practice using the full power of the hips.
  • Having good speed pulling under the bar is key to improving your clean. Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get. The higher you jump the longer the rep takes.
  • Pull with long arms; An early arm bend will only dampens the contribution of the hips.
  • Once the athlete is fully extended, the arms are bent to pull the elbows high and outside.