Hang Power Clean
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings, Quadriceps
Secondary muscle groups
Trapezius, Erector Spinae, Deltoids, Forearms
Movement pattern
Triple Extension Pull
Training goal
Power, Rate of Force Development
Sport
General Athletic Development, Football, Soccer, Rugby, Olympic Weightlifting
Overview
Purpose. An explosive pull from the hang to a front-rack catch above parallel — the classic drill for teaching triple extension and rate of force development.
How it fits the system. An advanced-level triple extension pull entry in the Power section, programmed to develop power, rate of force development. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Gluteus Maximus, Hamstrings, Quadriceps
Secondary muscles
Trapezius, Erector Spinae, Deltoids, Forearms
Movement pattern
Triple Extension Pull
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Start standing with the bar at the hip, hands just outside the thighs and a hook grip if possible.
- Hinge back to the mid-thigh or just above the knee, keeping the bar close and the back flat.
- Drive the feet down and extend the hips, knees and ankles violently.
- Shrug and pull the elbows high and outside as the bar rises.
- Drop under the bar into a quarter squat and receive it on the front of the shoulders with the elbows up.
- Stand tall to complete the lift, then lower the bar back to the hang.
Coaching Cues
- Stay over the bar until the hips extend.
- Keep the bar brushing the thighs.
- Punch the elbows through fast on the catch.
- Land with the feet flat and the knees tracking out.
Common Mistakes
- Pulling early with the arms before the hips extend.
- Letting the bar swing out away from the body.
- Catching with low elbows and losing the rack.
- Using loads that force a slow, muscled pull.
Progressions & Regressions
Progressions
Hip hinge, then high pull from the hang, then hang power clean, then clean from the floor.
Regressions
Kettlebell swing or trap bar jump for athletes who lack front-rack mobility.
When to Use It
When to use
Early in a session after the warm-up, when the nervous system is fresh.
When not to use
When wrist, elbow or shoulder mobility prevents a safe front-rack position, or under heavy fatigue.
Programming
4 to 6 sets of 2 to 3 repetitions at 60 to 80 percent, with 2 to 3 minutes of rest between sets.
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