Hang Squat Clean
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Trapezius, Erector Spinae
Movement pattern
Hang Triple Extension to Front Rack
Training goal
Power
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Isolate the second pull and the turnover without the technical demand of the floor start.
How it fits the system. An advanced-level hang triple extension to front rack entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Trapezius, Erector Spinae
Movement pattern
Hang Triple Extension to Front Rack
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Stand tall with the bar at the hip and a clean-width grip.
- Push the hips back, keeping the chest over the bar until the bar reaches just above the knee.
- Reverse direction and extend explosively.
- Pull under and receive in a full front squat.
- Stand to finish.
Coaching Cues
- "Hips back, not down" on the descent.
- "Brush and finish" through the hip.
- "Fast elbows" into the rack.
Common Mistakes
- Squatting rather than hinging into the hang position.
- Jumping forward on the extension.
- Catching with low elbows.
Progressions & Regressions
Progressions
Lower the hang position toward the floor, then move to the full clean.
Regressions
Hang power clean, or high hang clean from the pockets.
When to Use It
When to use
Teaching progression and in-season power work when floor pulls are too fatiguing.
When not to use
Acute lumbar or knee irritation.
Programming
2–3 reps, 4–5 sets, 65–85%, 2 minutes rest.
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