Muscles Worked in Hang Power Cleans
Primary muscles worked:
Secondary muscles worked:
How to Hang Power Clean
- Grip the bar with an overhand grip, about shoulder-width apart, and lift it up to get into the starting position.
- Hold your breath, and brace your core slightly.
- Lower the bar along your thighs, down to about knee-level, by bending your hips and knees.
- Reverse the movement, and lift the bar in a smooth but fast motion by extending your legs and knees simultaneously.
- Bend your knees slightly and receive the bar on the front of your shoulders.
- Stand up on straight legs again.
- Lower the bar in front of you, with control.
Commentary
The hang power clean is a variant of the clean exercise, in which you have removed the first pull from the floor, and you also don’t catch the bar in as deep of a squat position. This makes the hang power clean a potentially easier variant to begin with for learning the clean, since you don’t have to focus on as many steps, and also the mobility demands are not as high.
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