Hang Clean and Jerk
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Quadriceps, Trapezius
Secondary muscle groups
Hamstrings, Deltoids, Triceps Brachii, Core
Movement pattern
Loaded Triple Extension to Overhead
Training goal
Power, Triple Extension
Sport
Weightlifting, Football, Rugby, General Athletic Development
Overview
Purpose. A full clean and jerk started from the hang, removing the floor pull so the second pull and the jerk get the attention.
How it fits the system. An advanced-level loaded triple extension to overhead entry in the Power section, programmed to develop power, triple extension. Related work in the library: Clean and Jerk and Hang Power Clean.
Primary muscles
Gluteus Maximus, Quadriceps, Trapezius
Secondary muscles
Hamstrings, Deltoids, Triceps Brachii, Core
Movement pattern
Loaded Triple Extension to Overhead
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Take a clean grip and stand tall with the bar at mid-thigh.
- Hinge to just above the knee, keeping the shoulders over the bar.
- Extend explosively, pull under, and receive the bar in a front squat position.
- Stand up, dip and drive, and split or push under the bar to lock it out overhead.
Coaching Cues
- Keep the bar close to the thighs during the hang.
- Finish the extension before pulling under.
- Elbows whip through fast in the catch.
- The jerk is a leg drive, not a press.
Common Mistakes
- Starting the pull with the arms instead of the legs.
- Letting the bar swing away from the body.
- Pressing the jerk out because the dip and drive were too shallow.
- Loading heavy before the front rack and overhead positions are comfortable.
Progressions & Regressions
Progressions
Progress to Clean and Jerk from the floor, or add load once the catch is consistent.
Regressions
Hang Power Clean plus Push Press as separate lifts.
When to Use It
When to use
In a power block for athletes with competent front-rack and overhead positions.
When not to use
With limited wrist, shoulder or thoracic mobility, or with current back or shoulder pain.
Programming
4 to 6 sets of 1 to 3 repetitions at 70 to 85 percent with two to three minutes of recovery.
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