Hang Clean (High/Hip)

The full depth power builder — combines explosive hip extension with deep front squat, developing maximum power and receiving strength from the high hang position

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⚡ Quick Reference

Aspect	Details
Pattern	Olympic / Squat
Primary Muscles	Hamstrings, Glutes, Quads
Secondary Muscles	Traps, Shoulders, Core
Equipment	Barbell, Bumper Plates, Platform
Difficulty	Advanced
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Resting at hip crease/upper thigh (pocket position)
   • Bar in contact with body
   • Weight on mid-foot to whole foot
2. Grip: Hook grip (thumb wrapped, fingers over)
   • Just outside shoulder width
   • Same width as you would use for clean from floor
3. Foot position: Hip-width stance, toes slightly out (5-15 degrees)
   • Feet flat, prepared to widen slightly on catch
   • Weight evenly distributed
4. Body position:
   • Slight forward torso lean (15-20 degrees from vertical)
   • Hips pushed back slightly
   • Shoulders over or slightly in front of bar
   • Knees soft (slight bend)
5. Upper body:
   • Chest up, proud posture
   • Lats engaged — "protect armpits"
   • Arms straight, hanging like ropes
   • Head neutral, eyes forward or slightly up

Equipment Setup

Equipment	Setting	Notes
Bar type	Olympic barbell	Proper spin essential for turnover
Plates	Bumper plates	Must be able to drop safely
Platform	Lifting platform	Required for dropping
Shoes	Weightlifting shoes	Heel elevation for squat depth

Starting Position Cue

"Bar at hip crease, lean forward slightly, lats tight — like you're showing your belt buckle while protecting your armpits from being tickled"

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🔄 Execution

The Movement

The Dip (Countermovement)

What's happening: Small controlled dip to load hips

1. Slight knee bend forward (2-3 inches)
2. Torso angle stays relatively constant
3. Bar maintains contact with upper thighs
4. Weight stays on mid-foot to whole foot
5. Breathing: Big breath and hold before dip

Tempo: Quick but controlled (0.3-0.5 seconds)

Feel: Coiling, loading the spring before explosion

Key point: Minimal dip only — NOT a deep knee bend

Explosive Extension & Pull

What's happening: Maximum power generation

1. Violently extend hips and knees — full body explosion
2. Drive hips forward and up aggressively
3. Simultaneously shrug shoulders to ears
4. Rise onto toes, full triple extension
5. Bar accelerates straight up, close to body

Tempo: EXPLOSIVE (0.1-0.2 seconds)

Feel: Maximum acceleration, bar weightless

Key cue: "Jump and shrug — violent hip snap, straight up"

Pull Under

What's happening: Aggressive descent under bar

1. Pull yourself DOWN rapidly — active movement
2. Elbows rotate high and around (turnover)
3. Feet may move slightly wider for squat stance
4. Don't wait for bar — meet it aggressively
5. Keep bar close to body during pull under

Critical difference from power clean: You're pulling yourself into a deep squat, not catching high

Key cue: "Fast elbows, pull under hard — don't wait"

Catch Position

What's happening: Receiving bar in full front squat depth

1. Bar lands on front of shoulders (anterior delts)
2. Catch in full front squat — as deep as mobility allows
3. Elbows shoot high and forward
4. Core braced, chest up
5. Knees tracking over toes
6. Weight on whole foot, heels down

Position: Full depth squat, bar secure on shoulders, upright torso

Feel: Stable, balanced, controlled — "stick" the catch

Common error: Catching too high (power position) — commit to depth

Recovery & Stand

What's happening: Front squat to standing

1. Pause briefly in bottom (stabilize)
2. Drive through whole foot to stand
3. Keep elbows high throughout
4. Hips and knees extend together
5. Full lockout at top — standing tall
6. Breathe out at completion

Tempo: Controlled but powerful (1-2 seconds)

Finish position: Standing completely upright, bar on shoulders

Return to Start

What's happening: Control bar back to hang or drop

1. Option 1 (touch-and-go): Control bar to thighs, reset position
2. Option 2 (drop): Drop bar to platform from shoulders
3. Option 3 (to floor): Lower to floor, deadlift back to hang

Most common: Drop bar after each rep for maximum quality

Key Cues

Primary Cues

• "Small dip, big jump" — minimal dip, maximal explosion
• "Pull yourself under" — active descent, don't wait for bar
• "Catch deep, stand strong" — commit to full depth
• "Elbows through!" — high elbows in catch

Tempo Guide

Goal	Tempo	Example
Power	X-0-X-1-1	Explosive dip, no pause, explosive pull, 1s catch, 1s stand
Strength	X-0-X-2-2	Same pull, hold catch 2s, slower stand
Technique	1-0-X-1-1	Slower dip to control positions

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Explosive hip extension, squat recovery	█████████░ 90%
Quads	Squat catch, drive out of bottom	█████████░ 90%
Hamstrings	Hip extension in pull, knee stability	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Core	Maintain rigid torso, front squat stability	████████░░ 80%
Traps	Shrug during pull, stabilize catch	████████░░ 80%
Shoulders	Front rack position, bar support	███████░░░ 75%

Stabilizers

Muscle	Role
Erector Spinae	Maintain upright torso in deep squat position
Lats	Keep bar close during pull and pull-under
Forearms	Hook grip maintenance, bar control

Muscle Emphasis

Hang clean (high/hip) emphasizes: Complete posterior chain power generation combined with significant quad development from the full depth catch. Higher quad activation than power clean due to deep squat position. Requires excellent core strength to maintain upright torso.

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🎁 Benefits

Why Perform Hang Clean (High/Hip)

Explosive Power

Maximum power development:

• Explosive hip extension from optimal position
• Teaches aggressive pull under bar
• Develops receiving strength under heavy loads
• Builds work capacity in power positions

Athletic transfer:

• Mimics explosive acceleration from athletic stance
• Improves ability to change direction rapidly
• Develops full-body coordination under fatigue
• Enhances deceleration strength (eccentric squat)

Technical Development

Olympic lifting progression:

• Simplifies full clean by removing first pull
• Focuses on most important phases (second pull and catch)
• Develops confidence catching in deep positions
• Reinforces proper pull mechanics

Positional strength:

• Strengthens bottom of front squat
• Improves front rack stability under dynamic loads
• Builds comfort receiving heavy weights in deep positions

Strength Building

More weight than power variations:

• Deeper catch allows 10-20% more load than power clean from hang
• Builds front squat strength dynamically
• Develops eccentric strength in catching phase
• Increases overall clean strength

Training Versatility

Program flexibility:

• Can emphasize power (lighter, faster) or strength (heavier)
• Works as primary exercise or accessory to floor cleans
• Excellent for deload weeks (reduced ROM but full movement)
• Good variation for breaking plateaus in clean from floor

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Catching high (power position)	Partial squat instead of full depth	Not a hang clean, just a power clean	Commit to pulling under, lighter weight
Too much dip	Deep knee bend before pull	Becomes a front squat, loses power	2-3 inch dip maximum, video yourself
Bar swings away	Bar loops out, hard catch	Inefficient, dangerous, limits weight	Lats tight, elbows high, bar close
Slow pull under	Bar crashes down, rough catch	Can't handle appropriate weight	"Meet the bar" cue, pull under drills
Elbows drop in catch	Bar rolls forward off shoulders	Lose the lift, dangerous	"Elbows through" cue, front rack work
Hips rise first	Good morning out of bottom	Inefficient, stresses back	Drive through whole foot, chest up
Heels rise in catch	Weight on toes in bottom	Unstable, forward pitch	Ankle mobility, weightlifting shoes
Passive catch	Waiting for bar instead of meeting it	Bar crashes, rough landing	Pull under aggressively, active catch

Most Common Error

Catching in power position instead of full depth — athletes instinctively avoid deep positions. The hang clean requires full squat depth; catching high makes it a power clean. If you can't commit to depth, use power clean variations until ready. Cue: "Pull yourself under like you're trying to dive through a tunnel."

Self-Check Checklist

• Starting position has bar at hip crease, not lower
• Dip is 2-3 inches only, not a deep squat
• Full triple extension (hips, knees, ankles) before pull under
• Actively pulling yourself under the bar
• Catching in full front squat depth, not quarter squat
• Elbows high in catch, bar secure on shoulders
• Heels down in bottom of catch
• Standing from squat with chest up, not hips first

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🔀 Variations

By Starting Position

Hang Variations

Variation	Starting Height	Purpose
High Hang Clean	Hip crease (this exercise)	Pure hip power, shortest pull
Mid-Hang Clean	Mid-thigh	Slightly longer acceleration
Hang Clean (Above Knee)	Just above knee	Includes transition phase
Hang Clean (Below Knee)	Below knee	Most similar to floor clean

Catch Depth Variations

Variation	Catch Position	Purpose
Hang Power Clean	Quarter squat	Power emphasis, easier
Hang Clean	Full depth (this exercise)	Strength and power combined
Hang Squat Clean	Same as hang clean	Different terminology, same movement

Tempo Variations

Variation	Change	Why
Pause Hang Clean	Pause 2-3s in bottom of catch	Build squat strength, stability
Hang Clean + Front Squat	Additional front squat after stand	Extra leg work
Hang Clean Complex	Multiple positions in one set	Comprehensive training
Slow Eccentric Hang Clean	3-5s lowering bar back to hang	Strength endurance

Training Complexes

Complex	Structure	Purpose
1+1 Complex	1 hang clean + 1 front squat	Extra leg work
3-Position Clean	High hang + mid hang + floor	Complete positional work
Clean + Jerk Complex	Hang clean + push jerk	Full Olympic sequence
Hang Clean Ladder	High → Mid → Low hang positions	Progressive difficulty

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Dumbbell Hang Clean	Unilateral, easier turnover
Kettlebell	Kettlebell Hang Clean	Different center of mass
Sandbag	Sandbag Clean	Unstable load, grip challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM Clean)	RIR
Strength	4-6	1-3	3-5 min	80-90%	1-2
Power	3-5	2-5	2-4 min	65-80%	2-3
Technique	3-5	3-5	2-3 min	55-70%	3-4
Hypertrophy	3-4	5-8	2-3 min	60-75%	1-2

Workout Placement

Program Type	Placement	Rationale
Olympic lifting	After snatch, before squats	Technical work when fresh
Strength training	First exercise	Most demanding, requires full energy
Athletic/Power	First exercise	Maximum CNS freshness
CrossFit	Skill work or early in metcon	Quality reps when possible

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3-4 sets of 2-3 reps
Intermediate	2-3x/week	4-5 sets of 1-3 reps
Advanced	3-5x/week	5-8 sets of 1-3 reps
Competitive WL	4-6x/week	Varies, periodized

Progression Scheme

Progressive Overload

Hang cleans respond best to small, consistent increases (5-10 lbs). Never sacrifice technique for weight. The catch should feel confident and stable — if you're fighting to stand up regularly, reduce weight and build strength.

Sample Weekly Programming

For Olympic Lifters:

• Monday: Hang Clean (High/Hip) 5x2 @ 75% (speed day)
• Wednesday: Hang Clean (High/Hip) 5x1 @ 85% (strength day)
• Friday: Clean from Floor 5x2 @ 80% (full movement)
• Saturday: Hang Clean (Above Knee) 4x3 @ 70% (volume day)

For Athletes (Power Focus):

• Monday: Hang Clean (High/Hip) 4x3 @ 70% + Power Clean 3x2 @ 75%
• Thursday: Hang Power Clean 5x3 @ 65% (faster, lighter)

For Strength Athletes (Accessory):

• After squats: Hang Clean (High/Hip) 3x3 @ 70% (power development)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Hang Power Clean	Can't catch in full depth squat	Yes
Front Squat	Build receiving strength separately	Yes
Muscle Clean	Learn bar path and turnover only	Yes
Clean High Pull	Focus on pull only, no catch
Goblet Squat	Build squat pattern and mobility	Yes

Progressions (Harder)

Exercise	When Ready	Link
Hang Clean (Above Knee)	Lower starting position	Yes
Clean (from Floor)	Complete movement	Yes
Clean and Jerk	Add overhead component
Clean Complex	Multiple cleans in sequence

Alternatives (Same Goal, Different Movement)

Power Development

Alternative	Equipment	Benefit
Power Clean	Barbell	From floor, full movement
Kettlebell Swing	Kettlebell	Simpler hip power
Trap Bar Jump	Trap bar	Less technical
Broad Jump	Bodyweight	Horizontal power

Squat Strength

Alternative	Focus
Front Squat	Pure squat strength, same position
Pause Front Squat	Bottom position strength
Goblet Squat	Squat pattern, easier

Olympic Variations

Alternative	Difference
Snatch	Wide grip, overhead finish
Power Snatch	Lighter, faster, overhead
Push Jerk	Upper body power emphasis

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Explosive loading, deep squat position	Use hang power clean or lighter loads
Wrist pain	Front rack catch position under load	Improve mobility, wrist wraps, lighter weight
Shoulder issues	Front rack stress, overhead position	Mobility work, regress to pulls
Knee pain	Deep squat catch with dynamic load	Power clean variation, front squat separately
Poor mobility	Can't achieve full depth positions	Extensive mobility work, power variations

Stop Immediately If

• Sharp pain in lower back during pull or recovery
• Knee pain in bottom of catch
• Wrist pain during catch or standing
• Shoulder pain in front rack position
• Loss of bar control or balance
• Dizziness from breath holding

Spotter Guidelines

When Needed	How to Spot
Generally NOT spotted	Lifter drops bar forward if failing
Learning heavy weights	Coach stands to side, ready to assist stand
Max attempts	Two spotters on bar ends (rare)

Safe Failure

How to safely bail on a hang clean:

1. During pull: Stop pulling, let bar drop to thighs or floor
2. During pull under: Push bar away forward, step back
3. In bottom of catch: Drive bar forward off shoulders, step back
4. Standing from catch: If stuck, drop bar forward off shoulders
5. Never dump backward — always forward away from body

Bumper Plates Mandatory

Always use bumper plates and a lifting platform for hang cleans. Dropping the bar is part of the exercise. Never perform with metal plates on concrete/wood floors.

Injury Prevention

Warm-up protocol:

• General warm-up: 5-10 minutes light cardio
• Specific warm-up: Empty bar 2x5, then 50% 3 reps, 70% 2 reps, 85% 1 rep
• Mobility work: Wrists, ankles, thoracic spine, hips

Technical requirements before loading:

• Proficient in front squat to full depth
• Good front rack mobility
• Comfortable with power clean from hang
• Understanding of how to safely bail

Load management:

• Don't max out frequently — every 4-6 weeks maximum
• If technique degrades, immediately reduce weight
• Film regularly to check positions
• Use RIR/RPE to manage intensity, not just percentages

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension, deep flexion	Full ROM — deep flexion to full extension	Very High
Knee	Explosive extension, deep flexion	Full ROM — deep flexion (130°+) to full extension	Very High
Ankle	Dorsiflexion, plantar flexion	15-20° dorsiflexion in bottom	High
Shoulder	Flexion, external rotation	Front rack position (110-120° flexion)	Moderate-High
Elbow	Rapid flexion	Full extension to 90°+ flexion	Moderate
Wrist	Extension	70-90° extension for front rack	High
Spine	Neutral stability under load	Minimal movement, upright position	Very High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	15-20° dorsiflexion	ATG squat with heels down	Weightlifting shoes (mandatory), ankle mobility daily
Hip	Deep flexion (130°+)	Deep squat test	Hip flexor stretches, goblet squats, daily work
Wrist	70-90° extension	Front rack hold, elbows high	Daily wrist mobility, may need straps temporarily
Shoulder	110-120° flexion	Front rack with high elbows	Lat stretches, thoracic extension drills
Thoracic	Good extension	Overhead reach, chest up in squat	Foam rolling, extension exercises daily

Joint Health Note

Hang cleans are among the most demanding exercises on joint mobility. The combination of explosive movement and deep catch position requires excellent mobility in ALL major joints.

Prerequisites:

• Front squat to full depth with upright torso
• Comfortable catching power cleans
• No mobility restrictions in ankles, hips, or shoulders

If mobility is limited: Use hang power cleans and build mobility separately. Don't force full depth catches with poor positions — this invites injury.

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❓ Common Questions

What's the difference between hang clean and power clean from hang?

Hang Clean (this exercise):

• Catch in FULL FRONT SQUAT depth
• Can handle 10-20% more weight than power variation
• Requires better mobility
• More quad development from deep catch
• More technical (harder to learn)

Power Clean from Hang:

• Catch in quarter-to-half squat (power position)
• Less weight possible
• Easier to learn
• More emphasis on explosive pull, less on receiving strength

Both start from hang position, difference is catch depth. If you can't comfortably front squat to full depth, you're not ready for hang cleans yet.

Why do hang clean instead of clean from the floor?

Advantages of hang variation:

• Simplifies movement (removes first pull)
• Focuses on most important phase (second pull + catch)
• Less technically demanding
• Good for positional work and building specific strength
• Easier to learn for beginners
• Reduces fatigue in high-volume training

Use hang cleans when:

• Learning Olympic lifts
• Targeting specific positions
• Breaking through plateaus in full clean
• Need variation in training cycle
• Want to emphasize hip power specifically

Progress to floor clean when:

• Proficient in all hang variations
• Ready for complete movement
• Competing in weightlifting

How much weight should I hang clean vs. clean from floor?

Typical ratios:

• Hang clean (high/hip): 85-95% of clean from floor
• Hang clean (above knee): 90-95% of clean from floor
• Hang power clean: 70-85% of clean from floor

These percentages vary based on individual strengths. Some athletes are strong from the hang due to better hip power; others are better from floor with more acceleration distance.

Should I drop the bar or lower it back to hang position?

Drop the bar (recommended for heavy weights):

• Preserves energy and grip strength
• Allows maximum quality on each rep
• Standard for strength and power work
• Requires bumper plates and platform

Lower to hang (touch-and-go):

• Good for conditioning work
• Builds work capacity
• Useful for higher rep sets (3-5+)
• Still requires controlled descent

Most common approach: Drop heavy singles/doubles, lower for lighter technique work.

Can I do hang cleans if I struggle with front squats?

Short answer: No, not full hang cleans.

Prerequisites for hang cleans:

1. Front squat to full depth with upright torso
2. Comfortable front rack position
3. Good ankle, hip, and thoracic mobility

If you can't front squat well:

• Use hang power cleans (quarter squat catch)
• Build front squat strength separately
• Work on mobility limitations
• Use muscle cleans for technique work

Once you can comfortably front squat 80-90% of your back squat for reps, you're ready for hang cleans.

My elbows drop in the bottom of the catch. How do I fix this?

Dropping elbows indicates:

Mobility issues:

• Limited wrist extension
• Tight lats/shoulders
• Poor thoracic extension

Strength issues:

• Weak upper back
• Insufficient front rack strength

Fixes:

1. Daily wrist and shoulder mobility work
2. Front rack holds (heavy, 20-30 seconds)
3. Pause front squats with emphasis on elbows
4. Thoracic extension drills (foam rolling, cat-cow)
5. Lighter weight until mobility improves
6. Muscle cleans to strengthen turnover

If persistent, video yourself and work with a coach on front rack position specifically.

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📚 Sources

Biomechanics & Technique:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
• USA Weightlifting Coaching Manual (Levels 1-3) — Tier A
• Catalyst Athletics Technical Resources: Hang Variations — Tier B

Programming:

• Pendlay, G. & Takano, B. Olympic Lifting Programming — Tier B
• NSCA Essentials of Strength Training: Olympic Lift Variations — Tier A
• Burgener Strength: Clean Programming — Tier B

Performance & Research:

• Kawamori, N. & Haff, G.G. (2004). The Optimal Training Load for Power Development — Tier A
• Comfort, P. et al. (2011). Comparisons of Peak Ground Reaction Forces During Clean Variations — Tier A
• Journal of Strength & Conditioning Research: Hang Clean vs Floor Clean Studies — Tier A
• Suchomel, T.J. et al. (2017). Pulling from the Hang: A Systematic Review — Tier A

Mobility & Prerequisites:

• Mobility|WOD: Front Rack Position Development — Tier C
• USA Weightlifting: Mobility Requirements for Olympic Lifting — Tier A
• Starrett, K. Becoming a Supple Leopard — Tier B

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For Mo

When to recommend this exercise:

• User has mastered hang power clean and wants progression
• User wants to build maximum clean strength from hang
• User is training for Olympic weightlifting competition
• User wants full-body explosive power with depth component
• User has excellent mobility and front squat proficiency
• User wants variation from clean from floor

Who should NOT do this exercise:

• Cannot front squat to full depth → Suggest Front Squat work and Hang Power Clean
• Poor front rack mobility → Start with Muscle Clean and mobility work
• Acute knee, back, wrist, or shoulder injury → Suggest Kettlebell Swing or Medicine Ball Slam
• Beginner to Olympic lifting → Start with Hang Power Clean
• No access to bumper plates/platform → Cannot safely perform, use Dumbbell Clean
• Limited ankle mobility → Use Hang Power Clean until mobility improves

Key coaching cues to emphasize:

1. "Small dip, big explosion" — minimal countermovement, maximal power
2. "Pull yourself under" — active pull under, don't wait for bar
3. "Commit to depth" — full front squat catch, not power position
4. "Elbows through!" — high elbows in catch, maintain throughout stand
5. "Heels down, chest up" — proper squat mechanics in catch

Common issues to watch for in user feedback:

• "I keep catching it high" → Not committing to pulling under, need lighter weight and aggressive pull-under drills
• "Bar crashes on my shoulders" → Slow elbows or passive catch, need turnover work
• "I can't stand up from the bottom" → Catching with poor position or too heavy, check front squat strength
• "My elbows drop in the bottom" → Front rack mobility limitation, need wrist/shoulder/thoracic work
• "My heels come up" → Ankle mobility issue, need weightlifting shoes and mobility work
• "I lean forward coming out of the bottom" → Quad weakness or poor bracing, strengthen front squat

Programming guidance:

• Pair with: Upper body push (bench, overhead press), horizontal pull (rows)
• Avoid same day as: Heavy back squats or deadlifts (too much posterior chain fatigue)
• Typical frequency: 2-4x per week for Olympic lifters, 1-2x for athletes
• Always program: FIRST in workout when maximally fresh
• Volume: Lower reps (1-5), higher sets (3-6), emphasize quality over quantity
• Cycle with: Vary between hang positions and floor cleans throughout week

Progression signals:

• Ready to progress when: Consistent catches in full depth, comfortable stand, 5x2 @ 80% with perfect form
• Progress to: Clean from Floor, Clean and Jerk, or heavier loads
• Regress if: Can't catch full depth, missing catches, elbows dropping, wrist/knee pain, form breakdown

Special populations:

• Olympic weightlifters: Primary exercise, program 3-5x per week with periodization
• CrossFit athletes: Common in WODs, ensure quality reps when possible
• Team sport athletes: Excellent for explosive power and deceleration strength
• Powerlifters (off-season): Good power development without interfering with main lifts
• Advanced trainees: Can handle high frequencies and volumes with proper programming

Mobility checklist before programming:

• Can front squat to full depth with heels down
• Can achieve front rack position with high elbows
• Has 15+ degrees ankle dorsiflexion
• Can sit in deep squat with upright torso
• Proficient in hang power clean

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Last updated: December 2024