How to do the Hang Power Clean, step by step
- Stand tall with the bar in front of your thighs, grip just about shoulder-width.
- Push your hips back until the bar is just above your knees, back neutral.
- Extend your hips and knees explosively.
- Pull yourself under the bar and whip your elbows forward fast.
- Catch the bar on your shoulders with your hips above knee height, then stand up.
Common mistakes and how to fix them
- Squatting instead of hinging into the hangpush your hips back, only a slight knee bend
- Arms pull too earlykeep your arms long until your hips are open
- Bar bounces forwardkeep the bar close to your body
How to scale the Hang Power Clean
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hang Muscle Clean
- Hang Power Clean with an empty bar
- Dumbbell Hang Power Clean
Also known as
Hang pc
Benchmarks with Hang Power Clean
- DT5 RFT: 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk @ 70 kg
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.