How To Do Hang Power Clean
Hang Power Clean Exercise
Hang Power Clean is a great exercise that works the entire posterior chain: the hamstrings, glutes and the lower back with secondary emphasis on the lats, rear shoulder heads, traps, upper back, upper thighs and calves.
Unlike another exercise that works the posterior chain, the Deadlift, the Hang Power Clean is an explosive exercise.
This is a movement that not only builds muscle and power but also develops coordination.
Hang Power Clean Progression & Mobility
- Using an overhand and shoulder width grip, assume the bottom position of the Deadlift; feet hip width apart and in a neutral position, shoulders higher than the hips and in line with the bar.
- Pick up the weight by driving with your heels, extending the knees and hips until you get to the top position.
- Slide the bar down past your knees; sit back on your hips, knees forward.
- As you are about to initiate the pull bring your knees back and slightly bent; your shoulders should now be past the bar.
- Take a deep breath then explode by jumping up, throwing the bar up and catching it on your upper shoulders.
- When you catch the weight, your knees should be forward, hips bent and slightly behind the shoulders, your elbows up and parallel to the floor.
- Straighten out your legs to complete the Hang Power Clean.
- Bring the bar down and repeat the movement until you have completed the targeted number of reps.
Faults, Form and Technique
A common mistake is to set up the Hang Power Clean with a rounded upper back which will place your lower back in a dangerous position.
Another one is when you muscle up the weight by primarily using your arms to bring the bar to your shoulders.
The catch itself can cause problems when you try to complete the movement with your feet too wide apart.
This will cause your hips to go underneath your shoulders and make you lose balance.