Hang Power Clean

Setup

1. 01Deadlift the bar to standing with a hook grip at clean width.
2. 02Set the feet at hip width in your pulling stance.
3. 03Hinge the bar down the thighs to just above the knee, shoulders over the bar.
4. 04Keep the lats tight so the bar stays against the legs.

Execution

1. 01From the hang, drive the hips forward and extend violently.
2. 02Shrug and pull the elbows high as the bar leaves the thigh.
3. 03Pull yourself under fast and catch the bar on the shoulders in a quarter-squat.
4. 04Stand up immediately from the shallow catch to finish the rep.

Checkpoints

• -Weight stays over mid-foot in the hang position, not the toes.
• -The bar brushes the upper thigh at extension.
• -The catch height stays above a parallel squat — no riding it down.
• -Feet land close to the pulling stance, not jumped out wide.

Common mistakes

• -Cutting the hinge short and starting too upright.
• -Swinging the bar forward off the thighs.
• -Riding the catch into a full squat instead of stopping above parallel — that turns the rep into a hang clean.
• -Skipping full extension and pulling early with the arms.