How to Perform a Hang Power Clean

 

  • Get into the beginning position by lifting the bar with an overhand hold with your shoulders about shoulder-width apart.
  • Hold your breath and softly tighten your abdominals.
  • By bending your hips and knees, you may lower the bar along your thighs to roughly knee level.
  • Reverse the action, then extend your legs and knees at the same time to quickly yet smoothly raise the bar.
  • As you take the bar on the front of your shoulders, gently bend your knees.
  • Once more stand up with your legs straight.
  • With control, lower the bar in front of you.

Commentary

A variation of the clean workout called a hang power clean involves removing the initial pull from the floor and not catching the bar in a deep squat. Because you don\’t have to concentrate on as many stages and the mobility requirements are lower, the hang power clean may be an easier type to learn the clean with at first.

Muscles Worked in Hang Power Clean

\"Muscles

 

Primary muscles worked:

Secondary muscles worked:

Hang Power Clean Exercise

The hang power clean primarily develops confidence, a more aggressive turnover, a more full pull, and postural strength and control.

Put on a clean grip, take a pulling posture, and deadlift the bar to your feet. Brace the trunk firmly, then lower the bar to the desired hang position while maintaining appropriate posture and even balance over the entire foot.

Start the lift by pushing through the floor with your legs while maintaining a somewhat constant back angle up till your knees. Keep the bar as close to the body as possible, making sure to maintain complete contact at the peak of the extension while firmly pressing the floor with the legs.

Pull the elbows up and out to start moving your body down once you\’ve fully extended your body to accelerate the bar as much as possible with your lower body. Then, rise and bring your feet into the receiving stance as you squat partially beneath the bar.

To create a stable rack posture, rotate your elbows around the bar. Then, brake swiftly with your legs to halt the squat and make sure you\’re not in a parallel squat.

The following are typical hang positions:

  • From the power posture, maintain a vertical trunk while bending just the knee and letting the bar hang naturally at the upper thigh.
  • Power position is the same as the dip, except the dip does not pause.
  • Hip: Hinge your hips while maintaining your knees bent and the bar tucked into your upper thigh or hip.
  • High-Hang: The knees are bent, the hips are hinged, the shoulder joint is above the bar, and the bar hangs naturally at the high thigh.
  • Similar to high-hang, but with the bar at mid-thigh height.
  • Knee: The bar is at the kneecaps, there is a greater bend in the knee and hip, and the shoulder joint is either above or very slightly in front of the bar.
  • From the power posture, maintain a vertical trunk while bending just the knee and letting the bar hang naturally at the upper thigh.
  • Power position is the same as the dip, except the dip does not pause.
  • Hip: Hinge your hips while maintaining your knees bent and the bar tucked into your upper thigh or hip.
  • High-Hang: The knees are bent, the hips are hinged, the shoulder joint is above the bar, and the bar hangs naturally at the high thigh.
  • Similar to high-hang, but with the bar at mid-thigh height.
  • Knee: The bar is at the kneecaps, there is a greater bend in the knee and hip, and the shoulder joint is either above or very slightly in front of the bar.

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