Hang Power Clean

A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.

How to do it

1. Stand with feet hip-width apart holding a barbell at your thighs.
2. Hinge at the hips to lower the bar to just above the knees.
3. Drive through your hips and legs explosively.
4. Pull the bar up and catch it on your front shoulders in a partial squat.
5. Stand tall with the bar racked on your shoulders.
6. Lower the bar back to the hang position.

Tips

• Drive through your hips and legs before the arms pull.
• Receive the bar with your thighs above parallel.
• Keep your back flat as you hinge to the start position.

Muscles

Primary: Glutes (max), Quadriceps, Traps

Secondary: Erector spinae, Hamstrings