HANG POWER CLEAN
Power clean starting from the hang position (above the knee). Develops the second pull and catch mechanics.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand holding the barbell at hip height — the hang position.
- 2
Hinge slightly at the hips, loading the hamstrings.
- 3
Drive the hips forward explosively.
- 4
Shrug and pull the elbows high and wide.
- 5
Drop under the bar and catch it in the front rack position.
- 6
Stand to full extension to complete the rep.
THE STANDARD
Bar caught in the front rack position. Full hip extension during the pull. Stand to full extension.
COACHING CUES
COMMON MISTAKES
Not loading the hamstrings in the hang position.
Pulling with the arms before the hips drive.
Catching with elbows low.
SCALING / SUBSTITUTIONS
Reduce load significantly.
Romanian deadlift and shrug to develop the pull mechanics.
Power clean from the floor as a progression.
300WOD APPLICATION
The hang power clean is used at Elite and Spartan Standards as a teaching progression for the full power clean.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary