A barbell is one of the athlete’s best friends to build muscle and if you haven’t been doing hang power clean lately, then reassess your training routine. This exercise is well-rounded and will guarantee to make your body fitter.
Although you only use a barbell to perform the hang power clean, you must learn how to do it properly. By the end of reading this, you will learn:
But first of all, it is useful to learn a few terminologies to understand better the exercise. Hang power clean, is different from a hang clean, a power clean, or a clean, though they are all incredibly similar.
Watch the video below to learn the difference between each exercise and you will be able to translate this into other types of lifting.
Now that you know what is expected of you in a hang power clean, learn how to do it properly.
How to Do the Hang Power Clean
As you may have seen in the video above, a hang power clean means the barbell will not be starting touching the floor, and the athlete will not be required to perform a full squat after lifting the weight.
- Have a barbell with the desired weight set up.
- Have a hook grip on the bar
- Stand tall holding the barbell against your thighs. That is the initial position.
- At the beginning of the movement, you will lower the bar slowly below your knee line, slightly bending your legs.
- In an explosive movement, push your weight with your legs against the floor, extend your hips and legs aggressively and keep the bar approximate to your body.
- Shoulders shrug and complete the lifting movement with the bar in the front rack position.
- Fully extend your legs afterwards, performing a partial squat.
- That is one rep.
The hang power clean will work primarily your mid-section, but also your upper body and your legs, to a smaller degree.
- Lower back
- Forearm flexors
It will also increase your grip strength.
Mistakes to Avoid
1. Barbell not in contact with the body
If your shoulders are incredibly hurt after doing hang power cleans, probably the barbell is not going straight up when lifting it, but rather in a curvature away from your body during the movement. In this case, the weight will land on your shoulders with impact, instead of just casually laying on your body.
To fix this, make sure you are not lowering the barbell too much at the beginning of the movement, which could force you to thrust your hips forward, causing the barbell to be lifted in an ascending position away from your body.
2. Not using feet to lift the barbell
Similar to the previous problem, this one is connected with utilising your hips too much to lift the barbell.
If you utilise your hips too much, the barbell will go away from your body and you will be using your hips much more than needed to be able to initiate the movement.
3. Receiving the barbell without elbows high
At the end of the movement, when receiving the barbell in the front rack, you must be pushing your elbows out and high.
Failing to do so will put extra stress on your wrists, which can cause injuries.
Benefits of the Hang Power Clean
The hang power clean is a simpler version of the clean and the power clean.
Therefore, the hang power clean is great for beginners who need to learn the basics of the movement. It eliminates the necessity to do a full squat or to lift the weight from the floor, which can encourage beginners to initiate Olympic weightlifting.
For more advanced athletes, the hang power clean can help you improve your power clean technique, so that you learn and feel where the right contact point is when performing the power clean.
Due to its shortened range of motion, the hang power clean will increase your explosiveness, your ability to develop force and power quicker.
Some other athletes also have mobility issues (especially very tall athletes), so the hang power clean is a great substitute for those who still want to work these muscles.
Variations of the Hang Power Clean
As expected, there are two variations of the hang power clean and that has been mentioned before: the clean, the power clean, and the hang clean.
The Power Clean starts with the barbell on the floor. The athlete will lift the barbell in the same movement pattern and put the barbell in the front rack position before fully extending the hips and legs. This movement still uses a partial squat.
Check out our guide to the perfect power clean.
The Hang Clean starts with the barbell on the thighs, as you normally would in a hang power clean. The major difference is that after thrusting the barbell up to the front rack position, the athlete must perform a full deep squat and only then extend the hips and legs.
The Clean utilises the same range of Olympic lifting motion, but the barbell starts on the floor. The athlete also should perform a full squat, instead of a partial one, before extending his hips and legs. This is the full range exercise compared to the power clean and the hang power clean.