Hang Power Clean

quads, glutes, hamstrings, traps, shoulders, coreBarbell

The hang power clean builds explosive speed and power in your legs, traps, and core. It trains efficient kinetic transfer from your lower body to your upper body.

How to do it

1Grab the bar with a grip slightly wider than shoulder-width and stand tall with the bar at mid-thigh.

2Push your hips back and bend your knees slightly, lowering the bar to the top of your knees with a flat back.

3Explosively extend your hips and knees while shrugging your shoulders to accelerate the bar upward.

4Quickly drop under the bar, whip your elbows forward, and catch the bar on your shoulders.

5Stand tall to complete the lift, locking out your hips and knees with the bar racked on your chest.

Common mistakes

Bending your arms too early, killing your leg drive and overstressing your elbows.

Leaning back instead of dropping underneath the bar, overloading your lower back.

Rounding your back during the hinge, increasing your risk of injury.

Breathing

Take a deep breath before hinging down to the hang position. Exhale forcefully as you catch the bar and stand tall.

Make it harder or easier

To scale down, practice the movement sequence with a PVC pipe or empty barbell.

To scale up, initiate the pull from below the knee or gradually increase the weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.