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Exercise library / Hang Power Clean

Hang Power Clean

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.

A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.

Main focus
Power
Level
Advanced
Equipment
Barbell, A pull-up bar
Load
Free weight
Stability
Free: you control the whole movement

This is best done with a qualified person nearby.

Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

A barbell and plates. For squats, presses and anything over your head, a rack or stands with safety catches set at the right height, or a spotter who knows the lift. A bar or station you can grip firmly, and something safe to step onto and off.

How to do it

  1. Stand with feet hip-width apart holding a barbell at your thighs.
  2. Hinge at the hips to lower the bar to just above the knees.
  3. Drive through your hips and legs explosively.
  4. Pull the bar up and catch it on your front shoulders in a partial squat.
  5. Stand tall with the bar racked on your shoulders.
  6. Lower the bar back to the hang position.

How much

No amount is given; use your own programming.

How it should feel: Fast and crisp, never rushed or sloppy. You should finish every set feeling you could do more.

Make it easier

Use the other ways to do this movement below.

Make it harder

Use the other ways to do this movement below.

Tips

  • Drive through your hips and legs before the arms pull.
  • Receive the bar with your thighs above parallel.
  • Keep your back flat as you hinge to the start position.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
  • Begin with the empty bar or very light weight and add weight in small steps.
More safety notes
  • Use collars on the bar, and keep the floor around you clear.
  • Set the safety catches or stand with a spotter so that if you cannot finish a repetition you can put the bar down safely.
  • If you are new to the lift, ask a qualified coach or trainer to check your form.
  • Check that the bar is secure and that your grip is firm before you take your feet off the floor or a step.
  • Start with the help of a band, a step or a machine that supports some of your weight.
  • Step down to finish. Do not drop.
  • Keep your shoulders active and away from your ears.
  • Keep your back long and neutral. Do not round your lower back under load.
  • Brace your abdominal muscles gently before you lift and keep the load close to your body.
  • Use a lighter load until your form is steady, and add weight slowly.
  • This exercise is for people who are experienced with heavy or technical lifting. Learn it with a qualified coach.
  • Use safety equipment and a spotter where the lift calls for it, and add weight in small steps.
  • Brace briefly during the effort and breathe normally between repetitions. Do not hold your breath for long.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • You cannot complete a repetition with good form. Lower the bar to the catches or the floor and stop.
  • You feel your lower back round or your form break down.
  • Your grip is slipping.
  • You feel pain in a shoulder, elbow or wrist.
  • You feel pain in your lower back, or your back rounds and you cannot correct it.
  • You feel pain, tingling or numbness that spreads into a leg.
  • Your technique breaks down. End the set.
  • You feel lightheaded, a pounding headache, or pressure in your chest.

Other ways to do this movement

Sign in and we will show other ways to do this, with other equipment or at a different level, chosen from your own answers. Sign in

Where this comes from

Steps and tips are from an open exercise dataset named below. Starting amounts, equipment and safety notes are Fitafter50's general guidance. Nothing here is clinically reviewed.

Steps and tips: Exercise data by RepDB (repdb.co). License: RepDB Free Tier License v1.0: personal or commercial use inside applications, visible attribution, no redistribution as a dataset or API. All credits.

    This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.