Hang power clean

Like the hang clean but catching above a half squat: less ankle and wrist mobility needed, same intent to move fast. Good for athletes who do not compete in weightlifting.

• Compound
• Barbell
• Intermediate

How to do it

• Bar hanging at thigh height before you hinge
• Extend fully and catch high, without going down to parallel
• Keep the bar close to the body through the whole pull
• Always leave 3–4 reps in reserve

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Dropping into a full squat and losing the power intent
• Pulling with the arms too early
• Piling on reps until technique degrades

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads
• Traps
• Anterior deltoid

Alternatives

• Hang clean
• Power clean
• Power Snatch