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 Performance, Field Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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