Hang Power Clean

How to do it

1. Take a clean grip just outside your thighs and stand tall with the bar against the front of the legs.
2. Brace your trunk and pull your shoulder blades back so the lats hold the bar close.
3. Hinge at the hips and slide the bar down to just above the knees with the back angle unchanged.
4. Drive through the whole foot and extend the knees and hips explosively into the bar.
5. Shrug and pull your elbows up and out, then whip them around the bar as you drop into a quarter squat.
6. Stand out of the partial catch with the bar racked, then return it to the hang under control.

Common mistakes

• Dropping into a full squat to catch, which turns the lift into a hang clean and loses the power target.
• Bending the arms before full extension, which cuts the hip drive short and slows the bar.
• Letting the bar swing away from the thighs, which forces a forward catch and stresses the wrists.
• Landing with the feet wide and flat, which kills the ability to stand out of the receiving position.