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.