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Hang Power Clean

⚡ Quick Reference​

AspectDetails
Exercise TypeOlympic Weightlifting Derivative, Power Movement
Primary EquipmentBarbell
Skill LevelIntermediate
Force TypePull (Vertical)
MechanicsCompound, Multi-Joint, Full-Body
Primary FocusExplosive power, athletic performance, posterior chain

Movement Summary​

Quick Cues:

  • Start with bar at mid-thigh (hang position)
  • Hinge at hips, shoulders over bar
  • Explosive hip and knee extension
  • Shrug and pull elbows high
  • Drop under bar quickly
  • Catch in quarter squat (power position)
  • Stand to full extension

Common Loading: 70-85% of 1RM power clean for power development

🎯 Setup​

Starting Position (Hang Position)​

Bar Position:

  • Bar at mid-thigh level (typical hang position)
  • Variations: high hang (hip crease), knee hang, below knee
  • Bar in contact with thighs
  • Arms straight, relaxed grip
  • Hands positioned with hook grip or regular grip
  • Grip width: Just outside legs, approximately shoulder width

Body Position:

  • Feet hip-width apart
  • Weight on mid-foot to heels
  • Knees slightly bent (soft, not locked)
  • Hips hinged back
  • Chest up, shoulders over or slightly in front of bar
  • Back flat, neutral spine (slight arch acceptable)
  • Shoulder blades retracted slightly
  • Arms straight and relaxed
  • Head neutral, eyes forward or slightly down
  • Core braced and tight

Angles and Positions:

  • Torso angle: 30-45° forward lean (depends on hang height)
  • Shoulders: Over or slightly ahead of bar
  • Hips: Higher than knees, lower than shoulders
  • Knees: Soft bend, not forward past toes significantly
  • Bar contact: Continuous with thighs

Common Setup Errors:

  • Bar too far from body
  • Arms bent before pull initiates
  • Weight on toes
  • Rounded back (loss of neutral spine)
  • Shoulders too far behind bar
  • Insufficient hip hinge
  • Grip too wide or too narrow
  • Loose core

Equipment Setup​

Barbell Selection:

  • Olympic barbell (20kg/45lbs men, 15kg/35lbs women)
  • Rotating sleeves essential
  • Good knurling for grip
  • Proper maintenance (straight bar)

Loading:

  • Bumper plates ideal (can drop if needed)
  • Always use collars
  • Load symmetrically
  • Check security before each set

Starting the Hang:

  • Option 1: Deadlift to stand, then lower to hang position
  • Option 2: Clean from floor, lower to hang position
  • Option 3: Take from rack at appropriate height
  • Most common: Deadlift to stand, controlled lower to hang

Training Surface:

  • Lifting platform ideal
  • Rubber flooring acceptable
  • Stable, level, non-slip surface
  • Adequate space around lifter
  • Bumper plates if dropping bar

Grip Options​

Hook Grip (Recommended):

  • Thumb wrapped first, fingers over thumb
  • Provides most secure grip
  • Uncomfortable initially, adapts over time
  • Used by Olympic weightlifters
  • Prevents bar from rolling out of hands

Regular Overhand Grip:

  • Standard grip, all fingers over bar
  • More comfortable for beginners
  • Less secure with heavy loads
  • Acceptable for learning and moderate weights

Straps (Training Tool):

  • Can use for high-volume technique work
  • Removes grip as limiting factor
  • Not allowed in competition
  • Use sparingly to avoid grip dependency
  • Useful for athletes with grip limitations

Determining Hang Height​

High Hang (Hip Crease/Pockets):

  • Shortest pull
  • Most emphasis on explosive hip extension
  • Easiest to learn
  • Good for developing power
  • Useful for tall athletes or teaching

Mid-Thigh Hang (Standard):

  • Most common variation
  • Balanced pull distance
  • Good power development
  • Similar to second pull position
  • Referenced as "hang clean" typically

Knee Hang:

  • Longer pull
  • More similar to full clean
  • Greater technical demand
  • More posterior chain involvement

Below Knee Hang:

  • Longest hang variation
  • Most similar to full clean from floor
  • Highest technical demand
  • Maximum posterior chain loading

For This Guide: Focus is on mid-thigh hang position (standard hang power clean).

🔄 Execution​

The Movement​

Phase 1: The Setup and Initiation​

Getting to Hang Position:

  1. Deadlift bar to standing position
    • Conventional deadlift technique
    • Full hip and knee extension
    • Bar at arms' length
  2. Lower to hang position with control
    • Push hips back
    • Maintain flat back
    • Bar slides down thighs
    • Stop at mid-thigh
    • Establish proper position

Pre-Pull Position:

  • Bar in contact with thighs
  • Shoulders over bar
  • Weight on full foot (emphasis heels)
  • Core maximally braced
  • Deep breath and hold
  • Mental focus on explosive pull
  • "Loading" the posterior chain

Phase 2: The First Pull (Hip Load)​

Movement Pattern:

  • Slight additional knee bend ("dip")
  • Hips load backward slightly
  • Shoulders stay over bar
  • Bar maintains contact with thighs
  • Weight shifts to heels
  • Torso angle may increase slightly
  • Very small movement (1-3 inches)
  • Creating elastic tension

Purpose:

  • Pre-stretch posterior chain
  • Generate elastic energy
  • Optimize position for explosion
  • Similar to countermovement in jump

Critical Points:

  • Don't dip too deep
  • Maintain bar contact
  • Don't let shoulders move behind bar
  • Keep back flat
  • Very quick transition (0.1-0.3 seconds)

Common Errors:

  • Excessive dip (looks like squat)
  • Loss of bar contact
  • Shoulders move backward
  • Too slow or delayed
  • No countermovement at all

💪 Muscles Worked​

Primary Movers​

Hamstrings:

  • Biceps femoris, semimembranosus, semitendinosus
  • Action: Hip extension during explosion
  • Load: Extremely high during second pull
  • Importance: Primary power generator
  • Emphasis: Eccentric loading during dip, explosive concentric during pull

Gluteal Complex:

  • Gluteus maximus: Hip extension power
  • Gluteus medius/minimus: Hip stability
  • Action: Explosive hip extension, pelvic control
  • Load: Very high during explosion
  • Importance: Critical for power production

Quadriceps:

  • Vastus lateralis, medialis, intermedius, rectus femoris
  • Action: Knee extension during explosion and catch position control
  • Load: High during pull, moderate during catch
  • Importance: Triple extension completion, receiving position

Upper Trapezius:

  • Action: Shrugging motion at peak extension, scapular elevation
  • Load: High during shrug phase
  • Importance: Bar elevation, transition to pull-under

Middle/Lower Trapezius:

  • Action: Scapular control and retraction
  • Load: Moderate to high throughout
  • Importance: Postural control, bar path

Erector Spinae:

  • Action: Spinal extension, maintaining flat back
  • Load: Very high throughout movement
  • Importance: Spinal stability and rigidity

Secondary Movers​

Gastrocnemius and Soleus (Calves):

  • Action: Ankle plantarflexion (rising on toes during pull)
  • Load: Moderate during explosion
  • Importance: Completes triple extension

Posterior Deltoid:

  • Action: Shoulder extension during pull, positioning
  • Load: Moderate during pulling phase
  • Importance: Bar path control, shoulder positioning

Latissimus Dorsi:

  • Action: Keeping bar close to body, pulling
  • Load: Moderate to high during pull phases
  • Importance: Bar path control (prevents bar swinging away)

Rhomboids:

  • Action: Scapular retraction
  • Load: Moderate throughout
  • Importance: Upper back positioning, posture

Biceps Brachii:

  • Action: Elbow flexion during pull-under
  • Load: Moderate during transition and catch
  • Importance: Pulling under bar, positioning

Forearm Flexors:

  • Action: Grip strength
  • Load: High throughout (holding bar)
  • Importance: Bar security and control

Stabilizers​

Core Musculature:

  • Rectus abdominis: Anti-extension
  • External/Internal obliques: Anti-rotation, lateral stability
  • Transverse abdominis: Intra-abdominal pressure
  • Action: Total torso stabilization
  • Load: Extremely high throughout
  • Importance: Critical for force transfer and spinal safety

Rotator Cuff:

  • Supraspinatus, infraspinatus, teres minor, subscapularis
  • Action: Shoulder joint stability
  • Load: Moderate during pulling, higher during catch
  • Importance: Shoulder joint integrity

Hip Adductors:

  • Adductor magnus, longus, brevis, gracilis
  • Action: Hip stability, prevention of excessive abduction
  • Load: Moderate throughout
  • Importance: Lower body control

Anterior Deltoid:

  • Action: Shoulder stability in front rack position
  • Load: Moderate to high in catch position
  • Importance: Supporting bar in front rack

Wrist Flexors/Extensors:

  • Action: Wrist stabilization in front rack
  • Load: Moderate in catch position
  • Importance: Rack position integrity

Muscle Activation Comparison​

vs Full Clean (from floor):

  • Less quadriceps involvement (no pull from floor)
  • Similar hamstring and glute activation
  • Similar upper back and trap activation
  • Slightly less total work (shorter range of motion)

vs Hang Full Clean:

  • Similar pulling phase
  • Less quadriceps in receiving (power vs full depth)
  • Similar posterior chain emphasis
  • Easier to perform (less deep catch)

vs Deadlift:

  • More explosive (vs slow grind)
  • More upper back and trap involvement (shrugging)
  • More total body integration
  • More technical, athletic

vs Jump Training:

  • Very similar triple extension pattern
  • Added load and complexity
  • Enhanced force production demands
  • Similar power development stimulus

Training Emphasis by Muscle Group​

For Posterior Chain Development:

  • Excellent hamstring and glute developer
  • High eccentric loading in dip
  • Explosive concentric in pull
  • More athletic than pure strength movements

For Power Development:

  • Total body power expression
  • Functional, transferable power
  • High velocity movement
  • CNS intensive

For Upper Back:

  • Strong trapezius development
  • Postural strength
  • Scapular control
  • Relevant to athletic performance

For Athletic Development:

  • Movement patterns transfer to sports
  • Triple extension mimics jumping, sprinting
  • Develops rate of force development
  • Improves coordination and timing

⚠️ Common Mistakes​

Mistake 1: Early Arm Pull​

What It Looks Like:

  • Arms bend before hips fully extend
  • "Rowing" the bar up
  • Elbows bend during explosion phase
  • Bar pulled with arms instead of legs

Why It's Wrong:

  • Significantly reduces power transfer
  • Limits bar height
  • Inefficient mechanics
  • Reduces loads possible
  • Creates bad motor pattern

How to Fix:

  • Cue "arms are ropes, hooks on bar"
  • Focus on complete hip extension first
  • Emphasize "jump and shrug, then pull"
  • Practice tall cleans (no dip/drive, pull-under only)
  • Video from side to identify early bend
  • Lighten load to correct pattern
  • Tempo work: slow pull, explosive finish

Drill: High pulls (extend fully, shrug, no catch) to feel proper extension before arm pull.

Mistake 2: Bar Swings Away from Body​

What It Looks Like:

  • Bar loops away during pull
  • Distance between bar and body increases
  • Bar path has large arc
  • Looping bar path when viewed from side

Why It's Wrong:

  • Inefficient bar path (longer distance)
  • Reduces force transfer
  • Makes catch more difficult
  • Often results in missed lifts forward
  • Harder on lower back

How to Fix:

  • Cue "brush the thighs" during pull
  • Keep lats engaged (pull bar into body)
  • Ensure shoulders start over bar
  • Video from side angle
  • Practice with very light loads focusing on vertical path
  • Slow pull drills emphasizing proximity
  • May need to adjust starting position (shoulders more forward)

Drill: Hang clean with pause at power position, ensuring bar contact and position before continuing.

Mistake 3: Incomplete Extension​

What It Looks Like:

  • Hips and knees don't fully extend
  • Cutting the pull short
  • No rise onto toes
  • Gradual rather than explosive extension
  • "Muscling" bar up with arms and back

Why It's Wrong:

  • Huge power loss
  • Defeats purpose of using legs
  • Limits loads significantly
  • Poor athletic carryover
  • Inefficient movement

How to Fix:

  • Cue "finish the pull" or "complete the jump"
  • Think "jump as high as possible"
  • Video to see full extension
  • Practice vertical jumps as warmup
  • Emphasize full triple extension
  • Lighter loads to master extension
  • Count "1-2-JUMP" rhythm

Drill: Hang clean high pull (extend fully, shrug, but don't catch - focus on maximum extension).

Mistake 4: Catching Too High or Too Low​

Too High (Not Power Position):

  • Barely rebending knees
  • Catching nearly standing
  • Insufficient depth

Too Low (Full Squat Depth):

  • Catching in full squat
  • Below parallel
  • This becomes hang full clean, not power clean

Why It's Wrong:

  • Too high: Not using power position, may miss overhead later
  • Too low: Changes movement to different exercise, reduces weight possible
  • Inconsistent training stimulus

How to Fix:

  • Understand power clean definition: Above parallel squat depth
  • Cue "quarter squat catch"
  • Video from side to assess depth
  • Practice receiving position (empty bar drops to quarter squat)
  • May need to adjust load (too light = catch high, too heavy = catch low)
  • Consistent depth more important than absolute depth

Benchmark: Hips should be clearly higher than knees, but knees clearly bent (not standing).

Mistake 5: Poor Front Rack Position​

What It Looks Like:

  • Low elbows (pointing down or forward-down)
  • Bar not on shoulders (held in hands)
  • Wrists bent backward excessively
  • Bar rolls forward
  • Fingers barely holding bar
  • Uncomfortable, unstable position

Why It's Wrong:

  • Bar can roll off shoulders
  • Unstable catch
  • Difficult to stand with load
  • Limits progression
  • Potential wrist injury

How to Fix:

  • Cue "elbows up and forward"
  • Bar must rest on shoulders, not hands
  • Practice front rack position holds
  • Wrist mobility work daily
  • May use fingertip grip (not full grip)
  • Consider weightlifting shoes (helps ankle mobility)
  • Stretch lats and triceps (often limit front rack)
  • Work with empty bar until comfortable

Drill: Front rack holds - bar on shoulders, elbows high, hold 30-60 seconds, multiple sets daily.

Mistake 6: Forward Landing/Weight on Toes​

What It Looks Like:

  • Jumping forward during pull
  • Landing on toes in catch
  • Heels off ground in receiving position
  • Bar pulls forward
  • Weight distribution on forefoot

Why It's Wrong:

  • Unstable catch position
  • Cannot recover efficiently
  • Often leads to missed lifts forward
  • Indicates bar path issue or weight distribution error

How to Fix:

  • Ensure weight starts on mid-foot to heels
  • Cue "jump straight up, land same spot"
  • Mark floor with tape for starting position
  • Video from side and front
  • Focus on vertical pull
  • Drive through full foot (not toes only)
  • Practice catch position with emphasis on full foot

Common Cause: Weight too far forward in hang position, or pulling bar forward during explosion.

Mistake 7: Slow Transition/Not Aggressive Under Bar​

What It Looks Like:

  • Slow elbows around bar
  • Waiting for bar to descend
  • Passive receiving
  • Catching bar as it falls rather than pulling under
  • Slow feet

Why It's Wrong:

  • Limits loads possible
  • Bar drops too much before catch
  • Inefficient
  • Can lead to missed lifts or bar crashing

How to Fix:

  • Cue "fast elbows" or "aggressive under bar"
  • Think "pull yourself down"
  • Don't wait for bar - attack it
  • Practice tall cleans for speed
  • Emphasize quick transition
  • Mental cue: "Meet the bar, don't wait"

Drill: Tall cleans, no dip, focus exclusively on speed under bar.

Mistake 8: Starting Position Errors​

What It Looks Like:

  • Shoulders behind bar (too upright)
  • Hips too low (squat position)
  • Back rounded
  • Bar away from body
  • Weight on toes
  • Arms already bent

Why It's Wrong:

  • Compromises entire lift
  • Inefficient starting mechanics
  • Reduces power potential
  • Can lead to injury (rounded back)

How to Fix:

  • Video starting position from side
  • Ensure shoulders over or slightly ahead of bar
  • Hips above knees
  • Flat back mandatory
  • Bar in contact with thighs
  • Weight on full foot
  • Arms straight
  • Practice setup repeatedly with light loads

Checkpoint: Hang position should feel like you're "loaded" and ready to explode, not relaxed or unbalanced.

🔀 Variations​

1. High Hang Power Clean (from Hip)​

Description:

  • Start with bar at hip crease/upper thigh
  • Shortest pull variation
  • Most emphasis on explosive hip extension

Benefits:

  • Easiest to learn
  • Develops explosive power
  • Good for teaching beginners
  • Useful for tall athletes
  • Isolates hip extension

Programming:

  • Learning phase: 3-5 reps x 5 sets at 50-60%
  • Power development: 2-3 reps x 4-5 sets at 70-80%
  • Can be used as warmup for hang power clean
  • 1-2x per week

When to Use:

  • Teaching new athletes
  • Emphasizing explosive hips
  • Warmup for hang work
  • Technical refinement

2. Below Knee Hang Power Clean​

Description:

  • Start with bar just below knee caps
  • Longer pull than mid-thigh
  • More similar to full clean from floor

Benefits:

  • Greater range of motion
  • More posterior chain loading
  • Develops pull from floor position
  • Closer to competition clean

Programming:

  • Intermediate to advanced
  • 2-3 reps x 4-5 sets at 65-75%
  • Once per week typically
  • Can alternate with mid-thigh hang

When to Use:

  • Progression toward full clean
  • Developing longer pull
  • More hamstring emphasis
  • Variety in training

3. Hang Squat Clean (Full Clean from Hang)​

Description:

  • Same pull as hang power clean
  • Catch in full squat depth (below parallel)
  • More technical than power variation

Benefits:

  • Allows heavier loads (10-15% more typically)
  • Full depth receiving position
  • More sport-specific for weightlifting
  • Develops catch position strength

Progression:

  • After proficiency with hang power clean
  • Requires good mobility
  • More technical demand
  • Standard Olympic weightlifting variation

Programming:

  • 1-3 reps x 4-6 sets at 75-85%
  • 2-3x per week for weightlifters
  • Primary clean variation for many programs

4. Hang Clean Pull (No Catch)​

Description:

  • Execute pull and extension
  • Shrug at top
  • Do not catch bar
  • Can be loaded heavier than clean (100-110%)

Benefits:

  • Strengthens pulling mechanics
  • Allows overload (heavier than clean weight)
  • Develops explosion without catching demands
  • Good for power development
  • Useful when fatigued (less technical)

Programming:

  • 3-5 reps x 4-5 sets at 90-110% of clean max
  • 1-2x per week
  • After cleans or on separate day
  • Emphasis on maximal extension and bar speed

5. Hang Muscle Clean​

Description:

  • No rebend of knees (no squat in catch)
  • Pull bar all the way to shoulders with straight legs
  • Receive standing or minimal knee bend
  • Requires less weight (typically 60-75% of power clean)

Benefits:

  • Develops pulling strength
  • Emphasizes complete extension
  • Teaches keeping bar close
  • Good for beginners learning positions
  • Shoulder and upper back development

Programming:

  • 3-5 reps x 4-5 sets at 40-60% of power clean
  • Technical work and warmup
  • 1-2x per week
  • Learning tool

6. Dumbbell Hang Power Clean​

Description:

  • Performed with dumbbells instead of barbell
  • Can be single arm or double arm
  • Similar mechanics adapted to DBs

Benefits:

  • Unilateral demands
  • Addresses asymmetries
  • Different equipment option
  • Easier on wrists for some
  • Good variety

Programming:

  • 5-8 reps x 3-4 sets with moderate DBs
  • 1-2x per week
  • Accessory work
  • Conditioning applications

7. Hang Power Clean from Blocks​

Description:

  • Bar starts resting on blocks at desired hang height
  • Similar to hang but no eccentric lowering phase
  • Can focus purely on concentric power

Benefits:

  • Isolates concentric pulling
  • Useful for high volume (less fatigue)
  • Can practice specific positions
  • Easier setup for multiple sets

Programming:

  • 2-3 reps x 5-8 sets at 70-80%
  • Technical work
  • Position-specific training
  • 1-2x per week

8. Hang Power Clean + Front Squat​

Description:

  • Perform hang power clean
  • After standing, perform front squat(s)
  • Combination/complex movement

Benefits:

  • Increased time under tension
  • Develops front squat strength
  • Efficient use of time
  • Mental toughness
  • Metabolic demand

Programming:

  • 1 clean + 1-3 front squats
  • 3-5 sets at 60-75% of clean max
  • Once per week
  • Strength and conditioning focus

9. Hang Power Clean with Pause​

Description:

  • Pause in hang position (2-3 seconds)
  • Or pause in catch position
  • Emphasizes specific positions

Benefits:

  • Develops positional strength
  • Improves body awareness
  • Identifies weaknesses
  • Builds control

Programming:

  • 2-3 reps x 4-5 sets at 60-70%
  • Technical work
  • Once per week
  • Position-specific development

10. Kettlebell Hang Clean​

Description:

  • Single or double kettlebell variation
  • Different rack position than barbell
  • Similar movement pattern

Benefits:

  • Equipment variety
  • Different stimulus
  • Good for conditioning
  • Accessible equipment
  • Unilateral option

Programming:

  • 6-10 reps x 3-4 sets
  • Conditioning and variety
  • 1-2x per week
  • Accessory work

📊 Programming​

For Power Development (Primary Goal)​

Rep Schemes:

  • 1-3 reps per set (maximum power output)
  • 4-6 sets total
  • 3-5 minutes rest between sets
  • 75-85% of 1RM hang power clean
  • Focus on bar speed and explosion

Frequency:

  • 2-3 times per week
  • Minimum 48 hours between sessions
  • Perform when fresh (early in workout)
  • Avoid during high fatigue states

Weekly Structure Example:

Monday: Hang Power Clean (heavy power)
- Warmup: Progressive singles to 70%
- Working: 80% x 2 x 5 sets
- Rest: 4 minutes

Wednesday: Hang Clean Pulls (strength-power)
- 90-100% of clean max x 3 x 4 sets
- Rest: 3 minutes

Friday: Hang Power Clean (speed-power)
- 70-75% x 3 x 5 sets
- Rest: 3 minutes
- Focus: Maximum bar speed

Progression:

  • Increase load 2.5-5% when all sets completed with good speed
  • Bar velocity more important than absolute load
  • Deload every 3-4 weeks (reduce volume 40-50%)

Monitoring:

  • Video regularly for technique consistency
  • Track bar speed if possible (velocity tracker)
  • Maintain form standards even when fatigued

For Strength Development​

Rep Schemes:

  • 2-4 reps per set
  • 3-5 sets total
  • 2-4 minutes rest
  • 75-90% of 1RM
  • Can include hang squat cleans for this goal

Frequency:

  • 2-3 times per week
  • Can pair with squatting and pulling
  • Allow adequate recovery

Progression Model:

Week 1: 75% x 4 x 4 sets
Week 2: 77.5% x 4 x 4 sets
Week 3: 80% x 4 x 4 sets
Week 4: 82.5% x 3-4 x 3-4 sets
Week 5: Deload - 65% x 3 x 3 sets
Week 6: Retest or continue progression

Integration:

  • After hang cleans: Front squats, overhead work
  • Other days: Deadlifts, back squats, pulling variations
  • Balance pulling and squatting volume

For Technique Development​

Rep Schemes:

  • 2-4 reps per set
  • 5-8 sets total
  • 1-2 minutes rest
  • 50-70% of 1RM
  • Perfect reps only

Frequency:

  • 3-5 times per week possible
  • Can be daily for Olympic weightlifters
  • Lower intensity allows higher frequency
  • Quality over quantity always

Session Structure:

Every 90 seconds for 12-15 minutes:
2 hang power cleans at 60-65%
Focus: Perfect setup, explosive pull, fast elbows, solid catch
Video every 3rd set for feedback

Technique Checkpoints:

  • Consistent hang position
  • Explosive extension
  • Bar proximity to body
  • Fast transition under bar
  • Solid front rack catch
  • Consistent depth

Progression:

  • Consistency is the goal
  • Gradual load increases while maintaining quality
  • Video comparison over weeks
  • Minimal fatigue between sets

For Athletic/Sport Performance​

Application:

  • Develops explosive power for sports
  • Improves rate of force development
  • Enhances jumping and sprinting ability
  • Total body coordination

Rep Schemes:

  • 2-4 reps per set
  • 3-5 sets
  • 2-3 minutes rest
  • 70-80% of max
  • 2x per week typically

Integration with Sport Training:

Monday: Hang Power Clean + Plyometrics
- Hang Power Clean: 3 x 3 at 75%
- Box Jumps: 3 x 5
- Broad Jumps: 3 x 3
- Sprint work

Thursday: Hang Power Clean + Strength
- Hang Power Clean: 4 x 2 at 80%
- Front Squat: 4 x 5
- RDL: 3 x 6

In-Season vs Off-Season:

  • Off-season: Higher volume, heavier loads
  • Pre-season: Moderate volume and load, speed emphasis
  • In-season: Lower volume (2 sets), maintain quality, 1x per week

For CrossFit/Metabolic Conditioning​

Strength Work:

  • Same as power/strength programming above
  • 2-3x per week for skill and strength

In WODs/Metcons:

  • Typically 50-70% of max
  • Rep ranges: 5-15 reps per set
  • Various time domains
  • Technical proficiency required first

Example WOD Integration:

"Grace" (CrossFit Benchmark)
30 Hang Power Cleans for time
RX: 95lbs men, 65lbs women

EMOM 10:
Min 1: 10 Hang Power Cleans (95/65)
Min 2: 15 Burpees

5 Rounds for time:
10 Hang Power Cleans (115/75)
15 Pull-ups
20 Wall Balls

Cautions:

  • Ensure technical proficiency before high-rep WODs
  • Monitor form degradation with fatigue
  • Scale load appropriately (60-70% for high reps)
  • Don't sacrifice technique for speed

For Olympic Weightlifting Training​

Integration:

  • Hang variations commonly programmed
  • Builds positions for full clean
  • Develops power and speed

Sample Week:

Monday:
- Hang Power Clean: 3 x 3 at 75%
- Power Clean from floor: 3 x 2 at 80%
- Front Squat: 4 x 4 at 75%
- Clean Pull: 3 x 3 at 95%

Tuesday:
- Snatch work (primary)
- Back Squat
- Assistance

Wednesday:
- Hang Squat Clean: 4 x 2 at 80%
- Clean from floor: Work to heavy single
- Jerk work
- Pulls

Thursday:
- Rest or light technique

Friday:
- Clean & Jerk (full)
- Squats
- Pulls

Saturday:
- Technique work (hang variations, positions)
- Accessories
- Weak point training

Accessory Work After Hang Power Cleans​

Pulling:

  • Clean Pulls: 3 x 5 at 90-100%
  • Romanian Deadlifts: 3 x 6-8
  • Deadlifts: 3-5 x 3-5
  • Pendlay Rows: 3 x 8-10

Squatting:

  • Front Squats: 3-5 x 3-6
  • Back Squats: 3-5 x 3-6
  • Bulgarian Split Squats: 3 x 8 each leg

Upper Body:

  • Strict Press: 3 x 5-8
  • Push Press: 3 x 3-5
  • Pull-ups: 3-4 x 6-10
  • Dips: 3 x 8-12

Posterior Chain:

  • Good Mornings: 3 x 8-10
  • Hip Thrusts: 3 x 10-12
  • Nordic Curls: 3 x 5-8

Deloading​

When to Deload:

  • Every 3-4 weeks for intermediate lifters
  • Every 4-6 weeks for advanced
  • After competition or max testing
  • When technique begins degrading
  • Excessive fatigue or staleness

Deload Methods:

Option 1 - Volume Reduction:

  • Maintain intensity (75-80%)
  • Reduce sets by 50% (e.g., 5 sets → 2-3 sets)
  • Maintain frequency
  • Example: 80% x 2 x 3 sets (was 80% x 2 x 5 sets)

Option 2 - Intensity Reduction:

  • Drop to 50-65%
  • Reduce sets by 30-40%
  • Focus on perfect technique and speed
  • Example: 60% x 3 x 3 sets (was 80% x 2 x 5 sets)

Option 3 - Complete Rest:

  • No hang cleans for 3-7 days
  • Light movement and mobility only
  • Return refreshed

Deload Week Structure:

Monday: Hang Power Clean 65% x 2 x 3 sets
Wednesday: Rest or mobility
Friday: Hang Power Clean 70% x 2 x 2 sets (optional)

Periodization Approaches​

Linear Periodization (12-week example):

Weeks 1-4: Volume Phase
- 65-75% x 3-4 reps x 4-5 sets
- Building work capacity

Weeks 5-8: Strength Phase
- 75-85% x 2-3 reps x 4-5 sets
- Building strength

Weeks 9-11: Power/Peak Phase
- 80-90% x 1-2 reps x 4-6 sets
- Expressing strength as power

Week 12: Deload/Test

Undulating Periodization (weekly):

Monday: Heavy (85-90% x 1-2 x 5 sets)
Wednesday: Light/Speed (65-70% x 3 x 5 sets)
Friday: Moderate (75-80% x 2-3 x 4 sets)

Block Periodization:

Block 1 (4 weeks): Accumulation
- High volume, moderate intensity
- 70-75% x 3-4 reps x 5-6 sets

Block 2 (3 weeks): Intensification
- Moderate volume, high intensity
- 80-85% x 2-3 reps x 4-5 sets

Block 3 (2 weeks): Realization
- Low volume, very high intensity
- 85-92% x 1-2 reps x 3-4 sets

Week 10: Taper/Test

🔄 Alternatives & Progressions​

Learning Progression (Beginner to Proficient)​

Phase 1: Movement Foundation (2-4 weeks)

  • Deadlifts: Master hip hinge pattern
  • Front squats: Develop front rack position
  • Romanian deadlifts: Hip extension pattern
  • Vertical jumps: Explosive triple extension
  • Goal: Movement literacy and strength base

Phase 2: Position Work (2-3 weeks)

  • Hang position holds: Learn hang position
  • Front rack holds: Comfortable rack position
  • Jump shrugs: Explosive extension with bar
  • High pulls: Extension and shrug pattern
  • Goal: Understand positions

Phase 3: Segmented Learning (2-4 weeks)

  • Hang high pulls: Extension and shrug (no catch)
  • Muscle cleans from hang: Full pull (minimal rebend)
  • Tall cleans: Drop under bar (no pull)
  • Goal: Learn each phase separately

Phase 4: Integration (2-4 weeks)

  • High hang power clean: Shortest pull, easiest
  • Progressive loading with light weights
  • High volume, low intensity
  • Video analysis every session
  • Goal: Integrate full movement

Phase 5: Standard Hang Power Clean (4-8 weeks)

  • Mid-thigh hang variation
  • Progressive loading
  • Technique refinement
  • Goal: Proficiency at standard variation

Phase 6: Advanced Development (Ongoing)

  • Heavier loads
  • Variations (below knee, squat clean)
  • Integration into full programs
  • Goal: Mastery and strength expression

Total Minimum Timeline: 12-20 weeks from complete beginner to competent hang power clean

Advanced Progressions​

To Hang Squat Clean:

  • Catch in full squat depth
  • Requires better mobility
  • Allows 10-15% more load
  • More specific to Olympic weightlifting

To Power Clean from Floor:

  • Full range of motion
  • More technical
  • Complete clean variation
  • Sport-specific for weightlifting

To Clean & Jerk:

  • Add jerk component
  • Complete Olympic lift
  • Competition movement
  • Highest skill demand

To Complex Training:

  • Hang clean + front squat + jerk
  • Multiple movements in sequence
  • Advanced conditioning
  • High skill and work capacity needed

Alternative Exercises (Similar Benefits)​

1. Power Clean from Floor

  • Similarity: 90% carryover
  • Differences: Starts from floor, longer pull, more technical
  • When to use: Progression from hang, full clean development
  • Carryover: Excellent to hang clean

2. Kettlebell Swing

  • Similarity: 60% carryover
  • Differences: Hip hinge pattern, no catch, different implement
  • When to use: Beginners, conditioning, equipment limitations
  • Carryover: Develops hip extension power

3. Deadlift (Speed Deadlift)

  • Similarity: 50% carryover
  • Differences: No explosive component, no catch, slow pull
  • When to use: Strength development, beginners
  • Carryover: Builds pulling strength

4. Jump Shrugs

  • Similarity: 65% carryover
  • Differences: No catch, simpler, teaches extension
  • When to use: Learning, warmup, power development
  • Carryover: Develops explosive extension

5. Medicine Ball Cleans

  • Similarity: 55% carryover
  • Differences: Different implement, less load, easier to learn
  • When to use: Beginners, movement introduction
  • Carryover: Pattern recognition

6. Dumbbell Snatch

  • Similarity: 60% carryover
  • Differences: Overhead vs front rack, unilateral, different path
  • When to use: Variety, unilateral work, equipment variation
  • Carryover: Power development, coordination

7. Box Jumps

  • Similarity: 55% carryover
  • Differences: No load, no catch, pure jump
  • When to use: Power development, conditioning, assessment
  • Carryover: Triple extension pattern

Regression Options​

When to Regress:

  • Pain or injury
  • Technical breakdown
  • Return from layoff
  • Excessive fatigue
  • Learning difficulties

Regression Pathway:

Level 1: Reduce Load

  • Drop 30-50% and focus on technique
  • High volume of perfect reps
  • Rebuild pattern

Level 2: Simplify Variation

  • High hang instead of mid-thigh
  • Shorter, easier pull
  • Less technical demand

Level 3: Segmented Practice

  • Hang pulls only (no catch)
  • Muscle cleans (no rebend)
  • Tall cleans (no pull)
  • Practice phases separately

Level 4: Alternative Exercises

  • Jump shrugs
  • Medicine ball cleans
  • Kettlebell swings
  • Maintain power development with simpler movements

Level 5: Fundamental Movements

  • Deadlifts
  • Romanian deadlifts
  • Jumps
  • Rebuild foundation

🛡️ Safety & Contraindications​

Absolute Contraindications (Do Not Perform)​

Medical Conditions:

  • Acute lower back injury (strain, disc herniation with symptoms)
  • Recent spinal surgery (without medical clearance)
  • Severe osteoporosis with fracture risk
  • Acute shoulder injury
  • Recent wrist injury
  • Uncontrolled cardiovascular conditions
  • Severe balance or neurological disorders
  • Acute hamstring or hip injury
  • Recent abdominal or thoracic surgery

Pregnancy:

  • Third trimester (generally avoid)
  • High-risk pregnancy
  • Any pregnancy complications
  • Doctor recommendation against explosive movements

Other:

  • Complete lack of movement foundation
  • Severe mobility limitations preventing positions
  • Unable to perform basic deadlift safely

Relative Contraindications (Proceed with Caution)​

Medical History:

  • History of lower back issues (resolved but cautious)
  • Previous shoulder injuries (healed)
  • Wrist mobility limitations
  • Chronic shoulder impingement (managed)
  • Knee issues (usually okay, but monitor)
  • First/second trimester pregnancy (with clearance)

Modifications Available:

  • Reduce loading significantly
  • Increase warmup duration
  • Focus on perfect technique only
  • Use variations (high hang, medicine ball)
  • Work with physical therapist
  • Address mobility limitations

Physical Limitations:

  • Limited shoulder mobility (affects front rack)
  • Limited ankle mobility (affects catch position)
  • Tight hamstrings (affects hang position)
  • Poor thoracic mobility

Approach:

  • Daily mobility work
  • Gradual progression over months
  • May need alternative exercises
  • Work with qualified coach

Pre-Training Requirements​

Medical Clearance:

  • Physical examination if new to training
  • Cleared for vigorous, explosive exercise
  • No contraindicated conditions
  • Discuss any concerns with physician

Movement Prerequisites:

  • Can deadlift with proper form
  • Can front squat with good position
  • Adequate shoulder mobility for front rack
  • Can perform bodyweight squat
  • Basic jumping ability

Strength Foundation:

  • Deadlift 1.25x bodyweight minimum (men)
  • Deadlift 0.75x bodyweight minimum (women)
  • Front squat bodyweight (or working toward it)
  • Core strength adequate (60 second plank)

Technical Foundation:

  • Understands hip hinge
  • Can maintain neutral spine under load
  • Comfortable with barbell
  • Has received coaching instruction
  • Understands movement phases

Safety Guidelines During Training​

Environmental Safety:

  • Adequate space (6+ feet all directions)
  • Stable, level, non-slip flooring
  • Lifting platform or rubber flooring
  • Bumper plates (allows safe dropping)
  • Good lighting
  • No distractions or obstacles

Equipment Safety:

  • Use collars on all loaded bars (mandatory)
  • Inspect barbell for damage
  • Check collar tightness before each set
  • Appropriate footwear (flat, stable shoes or weightlifting shoes)
  • No running shoes or unstable footwear
  • Chalk for grip if needed

Training Protocols:

1. Proper Warmup (15-20 minutes):

  • General warmup: 5-10 minutes cardio
  • Dynamic stretching: Hips, hamstrings, shoulders
  • Movement prep: Hip hinges, jumps, front rack position
  • Progressive loading: Empty bar → working weight
  • Multiple warmup sets (never jump to working weight)

2. Progressive Loading:

  • Start with empty bar for technique
  • Small increments (5-10kg/10-20lbs)
  • Multiple warmup sets
  • Never jump more than 10% at a time
  • Listen to body

3. Technical Standards:

  • Stop if technique degrades
  • Don't grind through bad reps
  • Quality always over quantity
  • Video analysis regularly
  • Work with coach when possible

4. Fatigue Management:

  • Don't train when extremely fatigued
  • Respect rest periods
  • Adequate sleep and nutrition
  • Deload regularly
  • Monitor for overtraining signs

5. Pain vs Discomfort:

  • Muscle fatigue: Normal
  • Slight muscle soreness: Normal
  • Sharp pain: STOP
  • Joint pain: STOP
  • Radiating pain: STOP
  • Listen to body always

Emergency Procedures and Bail-Outs​

Failed Pull (Bar Doesn't Rise):

  1. Simply don't catch it
  2. Let bar drop in front
  3. Step backward
  4. Bumper plates will bounce
  5. No attempt to save bad pull

Failed Catch (Can't Control Bar):

  1. Push bar forward away from body
  2. Step backward
  3. Let bar drop
  4. Don't try to save unstable catch

Loss of Balance:

  1. Priority: Personal safety over equipment
  2. Push bar away (forward typically)
  3. Step away from bar path
  4. Let it drop

Lower Back Strain Feeling:

  1. Stop immediately
  2. Don't complete set
  3. Assess severity
  4. Ice if needed
  5. Consult healthcare provider
  6. Don't resume until cleared

Equipment Failure:

  1. Stop lifting immediately
  2. Inspect equipment
  3. Replace collars, plates, or bar as needed
  4. Don't continue with compromised equipment

Injury Prevention​

Lower Back Health:

  • Master deadlift first (prerequisite)
  • Always maintain neutral spine
  • Proper bracing technique (Valsalva when appropriate)
  • Core strengthening as accessory work
  • Don't round back ever
  • Address any back discomfort immediately
  • Regular core training (planks, anti-rotation)

Shoulder Health:

  • Front rack mobility work daily
  • Rotator cuff strengthening (3-5x per week)
  • Balance pulling and pressing (emphasize pulling)
  • Address any shoulder pain immediately
  • Don't ignore minor issues
  • Proper warmup always

Wrist Health:

  • Daily wrist mobility drills
  • Proper front rack position (bar on shoulders, not wrists)
  • Consider wrist wraps for support (not dependency)
  • Strengthen wrist flexors and extensors
  • Address limitations progressively

Hamstring Health:

  • Proper warmup including dynamic stretching
  • Gradual progression in loads
  • Don't overstride in hang position
  • Adequate hamstring strength and flexibility
  • Nordic curls as prehab
  • Monitor for any pulls or strains

General Injury Prevention:

  • Adequate warmup every session
  • Progressive overload (gradual increases)
  • Deload regularly (every 3-4 weeks)
  • Balance training volume
  • Sleep and nutrition
  • Listen to body
  • Address small issues before they become big

Signs to Stop Training Immediately​

Pain Signals:

  • Sharp pain anywhere (especially back, shoulders, wrists)
  • Radiating pain down legs or arms
  • Sudden onset pain during lift
  • Joint pain (knees, hips, shoulders)
  • Pain that doesn't subside with rest

Neurological:

  • Numbness or tingling in extremities
  • Loss of coordination
  • Dizziness or lightheadedness
  • Visual disturbances
  • Severe headache

Systemic:

  • Extreme shortness of breath
  • Chest pain or pressure
  • Nausea or vomiting
  • Feeling faint

Biomechanical:

  • Cannot maintain neutral spine
  • Extreme fatigue causing technique breakdown
  • Loss of motor control

Action Required: If any occur: Stop immediately, assess, seek medical attention if appropriate, do not resume until cleared.

🦴 Joints Involved​

Long-Term Health Considerations​

Spinal Health:

  • Hang cleans generally spine-friendly (less than deadlifts)
  • Proper technique essential
  • Monitor cumulative fatigue
  • Balance with other training
  • Regular mobility work

Joint Health:

  • Generally safe for joints when done properly
  • Impact lower than many plyometric exercises
  • Bumper plates reduce impact on drops
  • Progressive loading protects joints

Appropriate Volume:

  • Total weekly reps: 15-40 (depending on intensity and experience)
  • Don't exceed recovery capacity
  • Quality over quantity
  • Listen to body

Career Longevity:

  • Hang cleans can be trained for decades safely
  • Proper technique paramount
  • Address limitations
  • Scale as needed with age
  • Many masters athletes train cleans successfully

🦴 Joints Involved​

Primary Joints​

Hip Joint:

  • Type: Ball and socket
  • Primary Actions:
    • Extension: Powerful hip extension during explosion (glutes, hamstrings)
    • Flexion: Achieving hang position, catch position
  • Range Required:
    • Flexion: 90-110° for hang position and catch
    • Extension: Full extension (0°) plus explosive extension
  • Stability Demands: Very high during explosion and catch
  • Common Issues:
    • Hip flexor tightness (limits hang position)
    • Impingement symptoms
    • Labral stress (rare)
  • Health Considerations:
    • Requires good hip mobility and stability
    • Strengthen glutes and deep hip stabilizers
    • Regular hip mobility work
    • Monitor for any hip pain

Knee Joint:

  • Type: Modified hinge joint
  • Primary Actions:
    • Extension: Explosive extension during pull
    • Flexion: Receiving position, hang position setup
  • Range Required:
    • Flexion: 90-110° for quarter squat catch
    • Extension: Full extension during pull
  • Stability Demands: High during explosion, moderate in catch
  • Common Issues:
    • Patellar tracking (usually not problematic in cleans)
    • Quad tendinitis (rare)
    • Usually very safe for knees
  • Health Considerations:
    • Proper tracking (knees over toes)
    • Adequate quad and glute strength
    • Generally knee-friendly exercise

Shoulder Joint (Glenohumeral):

  • Type: Ball and socket
  • Primary Actions:
    • Flexion: Raising arms during pull-under
    • Internal rotation: Front rack position
    • Stabilization: Throughout pulling and catching
  • Range Required:
    • Flexion: 90-100° for front rack
    • Internal rotation: Adequate for rack position
  • Stability Demands: Moderate to high during catch
  • Common Issues:
    • Front rack position discomfort (common initially)
    • Impingement (rare in cleans)
    • Rotator cuff stress
  • Health Considerations:
    • Front rack mobility essential
    • Rotator cuff strengthening
    • Less demanding than jerks/snatches
    • Monitor for any shoulder pain

Ankle Joint:

  • Type: Hinge joint
  • Primary Actions:
    • Plantarflexion: Explosive extension (rising on toes)
    • Dorsiflexion: Catch position, hang setup
  • Range Required:
    • Dorsiflexion: 10-15° for upright catch position
    • Plantarflexion: Full for explosive pull
  • Stability Demands: Moderate throughout
  • Common Issues:
    • Limited dorsiflexion (very common)
    • Affects catch position depth and comfort
  • Health Considerations:
    • Address dorsiflexion limitations
    • Weightlifting shoes can help
    • Strengthen ankle stabilizers
    • Generally safe for ankles

Elbow Joint:

  • Type: Hinge joint
  • Primary Actions:
    • Remain straight during pull (isometric)
    • Flexion: Pulling under bar, achieving front rack
  • Range Required:
    • Must maintain full extension during pull
    • Flexion for front rack position
  • Stability Demands: Moderate
  • Common Issues:
    • Elbow pain from early arm pull (technique error)
    • Bicep tendinitis (rare)
    • Elbow hyperextension stress
  • Health Considerations:
    • Keep arms straight during pull (critical)
    • Don't pull early with arms
    • Strengthen biceps and triceps
    • Generally safe for elbows

Secondary Joints​

Wrist Joint:

  • Type: Condyloid joint
  • Primary Actions:
    • Extension: Front rack position
    • Stabilization: Holding bar
  • Range Required:
    • Extension: 45-70° for comfortable front rack
    • Often a limiting factor
  • Stability Demands: Moderate in front rack
  • Common Issues:
    • Limited extension (very common)
    • Discomfort in front rack
    • Wrist pain from poor rack position
  • Health Considerations:
    • Daily wrist mobility work
    • Bar rests on shoulders, not wrists
    • May use fingertip grip
    • Gradually improve mobility

Scapulothoracic Articulation:

  • Type: Functional articulation (not true joint)
  • Primary Actions:
    • Elevation: Shrugging during pull
    • Upward rotation: Front rack position
    • Protraction: Elbows forward in rack
  • Range Required:
    • Full upward rotation and protraction
  • Stability Demands: High throughout movement
  • Common Issues:
    • Scapular dyskinesis
    • Poor scapular control
    • Affects shoulder health
  • Health Considerations:
    • Strengthen serratus anterior
    • Proper scapular mechanics
    • Balance pushing and pulling
    • Critical for shoulder health

Spinal Joints (Intervertebral):

  • Type: Multiple joints between vertebrae
  • Primary Actions:
    • Should remain stable (neutral spine maintained)
    • Minimal movement (stability focused)
  • Range Required:
    • Thoracic extension: Moderate for upright catch
    • Lumbar: Neutral position maintained
  • Stability Demands: Extremely high (maximal core engagement required)
  • Common Issues:
    • Lower back rounding (technique error)
    • Excessive extension or flexion
    • Disc stress if technique poor
  • Health Considerations:
    • Neutral spine mandatory
    • Core strength essential
    • Proper bracing technique
    • Most critical safety consideration

Joint-Specific Mobility Requirements​

Assessment Tests:

1. Hip Mobility:

  • Deep squat test: Can achieve parallel squat with upright torso
  • Hip flexion: 90-110° with neutral spine
  • Hip extension: Full extension available
  • If limited: Daily hip mobility work, stretching

2. Ankle Dorsiflexion:

  • Knee-to-wall test: 10-12cm minimum
  • Affects ability to stay upright in catch
  • If limited: Ankle mobility drills daily, consider weightlifting shoes

3. Shoulder/Front Rack:

  • Can hold barbell in front rack with elbows parallel to ground
  • Comfortable position for 30+ seconds
  • If limited: Daily front rack stretching, lat and tricep mobility

4. Wrist Extension:

  • 45-70° extension needed
  • Prayer position test
  • If limited: Daily wrist mobility, progressive loading

5. Thoracic Spine:

  • Can extend thoracic spine (not just lumbar)
  • Affects upright positioning
  • If limited: Thoracic mobility drills daily

Mobility Work Recommendations:

  • Daily practice: 10-15 minutes
  • Focus on limiting factors
  • Gradual improvement over weeks/months
  • Combine with strengthening
  • Don't force into positions

Joint Loading Characteristics​

High Load Joints:

  • Hips: Extremely high (primary power source)
  • Spine: Very high (must stabilize entire system)
  • Knees: High (explosive extension)

Moderate Load Joints:

  • Shoulders: Moderate (catching and stabilizing)
  • Ankles: Moderate (plantarflexion and stability)
  • Wrists: Moderate (front rack position)

Lower Load Joints:

  • Elbows: Relatively lower (if technique correct)
  • Scapulothoracic: Moderate but important

Joint-Friendly Aspects:

  • Less impact than plyometrics (bumpers absorb drop)
  • Natural movement pattern (athletic)
  • Spine-friendly when technique good (neutral spine)
  • Knee-friendly (less shear than many exercises)
  • Catch position less demanding than full squat

Joint Stress Factors:

  • Improper technique increases stress dramatically
  • Heavy loads require excellent form
  • Cumulative fatigue can compromise positions
  • Individual anatomy variations exist

Long-Term Joint Health​

Preservation Strategies:

  • Perfect technique always (non-negotiable)
  • Progressive loading (gradual increases)
  • Adequate recovery between sessions
  • Deload regularly (every 3-4 weeks)
  • Address mobility limitations
  • Balance training volume
  • Prehab work consistently
  • Monitor for any joint pain

Warning Signs:

  • Persistent joint pain (not muscle soreness)
  • Clicking or popping with pain
  • Swelling or inflammation
  • Reduced range of motion
  • Pain that worsens over time
  • Pain during or after training

Action Steps:

  1. Rest and reduce activity
  2. Ice and anti-inflammatory measures
  3. Assess movement patterns
  4. Address technique issues
  5. Consult healthcare provider if persistent
  6. Physical therapy if needed
  7. Gradual return to training
  8. Modify as necessary

Many athletes train hang cleans for decades successfully with proper technique and intelligent programming.

❓ Common Questions​

Q: What's the difference between hang power clean and hang clean?​

A: The difference is the receiving depth:

Hang Power Clean:

  • Catch in quarter squat position (power position)
  • Hips remain above parallel
  • Knees bent but not deeply
  • Typically allows 85-90% of hang clean weight

Hang Clean (Hang Squat Clean):

  • Catch in full squat depth
  • Hips below parallel
  • Deep receiving position
  • Allows 10-15% more weight typically

Why It Matters:

  • Power clean: Emphasizes power production, less mobility needed, easier to learn
  • Squat clean: Allows heavier loads, more technical, requires good mobility

Which to Choose:

  • Power clean: General fitness, CrossFit, athletic development, learning
  • Squat clean: Olympic weightlifting, maximum loads, sport-specific training

Note: "Hang clean" often refers to hang squat clean in weightlifting contexts, but can mean either variation. Specify "power" or "squat" for clarity.

Q: How much should I be able to hang power clean compared to my deadlift?​

A: Typical strength ratios for proficient lifters:

General Guidelines:

  • Hang Power Clean: 50-65% of Deadlift 1RM
  • Example: 200kg deadlift → 100-130kg hang power clean

Factors Affecting Ratio:

  • Technical proficiency (better technique = higher ratio)
  • Training emphasis (what you practice more)
  • Body type and leverages
  • Athletic background

Comparison to Other Lifts:

  • Hang Power Clean: 90-95% of Power Clean from floor
  • Hang Power Clean: 85-90% of Hang Squat Clean
  • Hang Power Clean: 75-85% of Front Squat
  • Hang Power Clean: 50-65% of Deadlift
  • Hang Power Clean: 45-55% of Back Squat

Example Balanced Athlete:

  • Deadlift: 200kg
  • Back Squat: 180kg
  • Front Squat: 150kg
  • Power Clean (floor): 120kg
  • Hang Power Clean: 110kg
  • Hang Squat Clean: 125kg

If Your Ratios Are Off:

  • Hang clean much lower than expected → Technical issues or need more practice
  • Hang clean very close to deadlift → Either excellent cleaner or weak deadlift
  • Use ratios as diagnostic tool, not rigid rules

Q: Should I use hook grip or regular grip?​

A: Both are viable, but hook grip is generally superior:

Hook Grip (Recommended):

How to Do It:

  • Wrap thumb around bar first
  • Wrap fingers over thumb (trapping it)
  • Thumb is sandwiched between bar and fingers

Advantages:

  • Much more secure (prevents bar rolling out)
  • Used by all Olympic weightlifters
  • Allows heavier loads safely
  • Better for explosive movements
  • Prevents grip from being limiting factor

Disadvantages:

  • Uncomfortable initially (painful for some)
  • Takes 2-4 weeks to adapt
  • Thumb can be sore
  • Some people cannot adapt

Regular Overhand Grip:

Advantages:

  • More comfortable
  • Familiar to most people
  • Easier to learn initially
  • No thumb pain

Disadvantages:

  • Less secure with heavy loads
  • Grip may be limiting factor
  • Bar can roll in hands during explosive pull
  • Not ideal for competition or heavy weights

Recommendations:

For Beginners:

  • Start with regular grip for comfort
  • Transition to hook grip within first month
  • Expect 2-4 weeks adaptation period
  • Use tape on thumbs if needed initially

For Intermediate/Advanced:

  • Hook grip strongly recommended
  • Essential for heavy loads
  • Standard in Olympic weightlifting
  • Invest in the adaptation period

For Those Who Cannot Hook Grip:

  • Thumb anatomy issues (very rare)
  • Severe thumb pain even after adaptation
  • Use straps for training (removes grip limitation)
  • Regular grip acceptable for lighter loads

Adaptation Tips:

  • Gradual introduction (don't use for all lifts immediately)
  • Tape thumbs initially
  • Expect discomfort but not severe pain
  • Improves dramatically within 2-4 weeks
  • Worth the temporary discomfort

Q: Why does the bar keep crashing on my shoulders when I catch it?​

A: Bar crashing indicates timing and/or position issues:

Common Causes:

1. Slow Elbows (Most Common)

  • Not rotating elbows around bar fast enough
  • Passive receiving instead of active
  • Fix: Cue "fast elbows," practice tall cleans, emphasize speed under bar

2. Insufficient Pull Height

  • Bar doesn't rise high enough before catch
  • Pulling under too early
  • Incomplete extension
  • Fix: Complete the pull, full extension, delay drop-under slightly

3. Poor Rack Position

  • Elbows too low
  • Not meeting bar properly
  • Fix: Elevate elbows, practice front rack holds, improve mobility

4. Waiting for Bar Instead of Meeting It

  • Passive catching
  • Not actively pulling under
  • Fix: Aggressive pull-under, "attack the bar," don't wait

5. Bar Path Issues

  • Bar swings away from body
  • Loops during pull
  • Fix: Keep bar close, vertical pull, lat engagement

Specific Fixes:

Drill 1: Tall Cleans

  • No dip or pull, just drop under from standing
  • Focuses on speed under bar
  • 5 reps x 5 sets with light load

Drill 2: High Hang Power Cleans

  • Shorter pull emphasizes fast elbows
  • Less room for error
  • Forces aggressive transition

Drill 3: Front Rack Holds

  • Bar on shoulders, elbows high
  • Hold 30-60 seconds
  • Builds comfort and position awareness

Drill 4: Slow Pull, Fast Drop

  • Control the pull (3-second eccentric)
  • Explosive drop under
  • Emphasizes transition speed

Video Analysis:

  • Film from side angle
  • Look for: bar height at initiation of drop, elbow speed, contact point
  • Compare to good examples

The bar should "land softly" on shoulders, not crash. This is a technique refinement that takes practice.

Q: Can I do hang power cleans if I have lower back issues?​

A: It depends entirely on the specific back issue and medical clearance:

Generally More Acceptable Than Deadlifts:

  • Shorter range of motion
  • Starts from hang (not floor)
  • Less time under tension per rep
  • Can be easier on back than full deadlifts for some

May Be Appropriate (with clearance):

  • History of back issues that are fully resolved
  • Chronic but managed lower back conditions (with modifications)
  • Minor disc bulges that are stable and non-symptomatic
  • Cleared by healthcare provider for explosive lifting

Modifications for Back Issues:

1. Reduce Load Significantly:

  • Start with 30-40% of normal capacity
  • Progress very gradually (2.5kg increments)
  • Never max out
  • Stay in comfortable ranges

2. Higher Hang Position:

  • High hang (from hip) reduces back loading
  • Less hip flexion required
  • Shorter, simpler pull
  • Less demanding position

3. Perfect Technique Only:

  • Neutral spine mandatory (no exceptions)
  • Extra emphasis on bracing
  • Stop immediately if form breaks
  • Quality over quantity always

4. Extended Warmup:

  • 20-30 minutes including back-specific warmup
  • Progressive loading (many sets)
  • Core activation work
  • Gradual tissue preparation

5. Reduced Volume:

  • Lower total reps per session
  • Longer rest between sessions
  • More deload weeks
  • Conservative approach

Likely Not Appropriate:

  • Active back pain or inflammation
  • Recent back injury (< 6 months without clearance)
  • Recent back surgery
  • Disc herniation with neurological symptoms
  • Severe spinal stenosis
  • Cannot maintain neutral spine even with light loads

Alternative Exercises:

  • Kettlebell swings (less loading, similar pattern)
  • Medicine ball cleans (lighter, learning pattern)
  • Jump shrugs (power development without loading)
  • Sled pulls/pushes (no spinal loading)
  • Trap bar deadlifts (may be more comfortable)

Critical:

  • Medical clearance essential
  • Work with physical therapist familiar with lifting
  • Communicate with qualified strength coach
  • Monitor closely for any pain or issues
  • Back health more important than any exercise

Many people with back history successfully train cleans, but individualized approach and medical guidance essential.

Q: How heavy should I go on hang power cleans?​

A: Depends entirely on your goal:

For Power Development (Most Common Goal):

  • Range: 70-85% of 1RM hang power clean
  • Reps: 1-3 per set
  • Sets: 4-6
  • Rest: 3-5 minutes
  • Focus: Maximum bar speed and explosion
  • Frequency: 2-3x per week

For Strength Development:

  • Range: 75-90% of 1RM
  • Reps: 2-4 per set
  • Sets: 3-5
  • Rest: 2-4 minutes
  • Focus: Progressive loading
  • Frequency: 2-3x per week

For Technique Refinement:

  • Range: 50-70% of 1RM
  • Reps: 2-4 per set
  • Sets: 5-8
  • Rest: 1-2 minutes
  • Focus: Perfect reps, consistency
  • Frequency: 3-5x per week possible

For Conditioning/MetCons:

  • Range: 50-70% of 1RM
  • Reps: 5-15+ per set
  • Sets: Varies by workout
  • Rest: Minimal to moderate
  • Focus: Work capacity
  • Frequency: 1-2x per week

Finding Your Working Weights:

If your 1RM hang power clean is 100kg:

  • Power development: 70-85kg (2-3 reps)
  • Strength: 75-90kg (2-4 reps)
  • Technique: 50-70kg (2-4 reps)
  • Conditioning: 50-70kg (5-15 reps)

General Principles:

Too Heavy:

  • Bar speed slows dramatically
  • Technique breaks down
  • Missing reps
  • Grinding
  • Solution: Reduce load 10-20%

Too Light:

  • Bar speed feels easy but not maximal
  • Not challenged
  • No adaptation stimulus
  • Solution: Increase load 5-10%

Just Right:

  • Explosive, fast bar speed
  • Technical proficiency maintained
  • Challenging but successful
  • Building confidence
  • Slight fatigue but not exhaustion

Progressive Loading:

  • Beginners: Increase 2.5-5kg per week when ready
  • Intermediate: Increase 2.5kg when all sets clean
  • Advanced: Smaller increments, periodized approach

Safety:

  • Never sacrifice technique for load
  • Bar speed indicator of appropriate weight
  • Video regularly to assess
  • If in doubt, go lighter

Remember: Power development happens at 70-85%, not 90-100%. Heavier isn't always better for cleans.

Q: Should I do hang power cleans from the floor or from blocks/rack?​

A: Both have applications:

From Floor (Deadlift to Hang):

Advantages:

  • Sport-specific (mimics competition)
  • Develops full movement pattern
  • Teaches controlled lowering to hang
  • More athletic and complete
  • Builds work capacity

Disadvantages:

  • More fatiguing (deadlift component)
  • Can limit number of quality reps
  • Lower back may fatigue before target muscles
  • Takes more time per rep

Best For:

  • Competition preparation
  • Complete movement development
  • Athletic applications
  • Lower rep sets (1-3 reps)
  • When fresh

From Blocks or Rack:

Advantages:

  • Isolates hang clean component
  • Less fatigue (no deadlift)
  • Allows higher volume
  • Easier setup for multiple reps
  • Can focus purely on explosion and catch
  • Quicker workout

Disadvantages:

  • Doesn't develop full pattern
  • Misses deadlift-to-hang transition
  • Less sport-specific
  • Slightly different feel

Best For:

  • High volume technique work
  • Isolation of hang portion
  • When fatigued (later in workout)
  • Learning and drilling
  • Time-efficient training

Programming Both:

Option 1: Separate Sessions

Monday: Hang power clean from floor (3x2, heavy)
Thursday: Hang power clean from blocks (5x3, moderate, technique focus)

Option 2: Same Session

Hang power clean from floor: 4x2 at 80% (strength focus)
Hang power clean from blocks: 4x3 at 70% (volume/technique)

Option 3: Alternating Weeks

Week 1: From floor
Week 2: From blocks
Alternate throughout training cycle

Recommendations:

Beginners:

  • From blocks initially (simpler, less fatigue)
  • Transition to floor after 4-8 weeks
  • Build work capacity gradually

Intermediate:

  • Mix of both approaches
  • Heavy work from floor
  • Volume work from blocks

Advanced:

  • Primarily from floor (sport-specific)
  • Blocks for specific purposes (volume, technique)
  • Based on program needs

CrossFit Athletes:

  • Comfortable with both
  • Cleans in WODs usually from floor
  • Blocks useful for skill work

Olympic Weightlifters:

  • Primarily from floor (competition specific)
  • Blocks for position work and volume
  • Both methods regularly

Bottom Line: Both have value. Use floor for sport-specific and complete development; use blocks for higher volume and isolation work.

Q: How often should I train hang power cleans?​

A: Frequency depends on goals, experience, and recovery:

Beginners (< 6 months experience):

  • Frequency: 2x per week
  • Focus: Technique development, light to moderate loads
  • Volume: 10-20 total reps per session
  • Rest: 48-72 hours between sessions
  • Emphasis: Learning movement pattern

Intermediate (6 months - 2 years):

  • Frequency: 2-3x per week
  • Focus: Mix of technique, strength, and power
  • Volume: 15-30 total reps per session
  • Rest: 48 hours minimum between heavy sessions
  • Emphasis: Progressive loading and skill refinement

Advanced (2+ years):

  • Frequency: 3-4x per week possible
  • Focus: Varied intensities and volumes
  • Volume: 20-40+ total reps per session
  • Rest: Varies by intensity
  • Emphasis: Performance optimization

Olympic Weightlifters:

  • Frequency: 3-6x per week (including all clean variations)
  • Focus: Sport-specific development
  • Volume: High (40-80+ reps per week all clean variations)
  • Integration: Part of comprehensive program

CrossFit Athletes:

  • Frequency: 2-3x per week
  • Focus: Strength work separate from WODs
  • Volume: Moderate (15-30 reps per session)
  • Plus: Additional exposure in WODs

General Fitness:

  • Frequency: 1-2x per week
  • Focus: Power development, variety
  • Volume: 10-20 reps per session
  • Emphasis: Safe, effective training

Sample Weekly Structures:

Beginner (2x/week):

Monday: Hang power clean technique (60-70% x 3 x 5 sets)
Friday: Hang power clean strength (70-75% x 2-3 x 4 sets)

Intermediate (3x/week):

Monday: Hang power clean heavy (80-85% x 2 x 5 sets)
Wednesday: Hang clean pulls or technique (varied)
Friday: Hang power clean moderate (75% x 3 x 4 sets)

Advanced (4x/week):

Monday: Heavy hang power clean (85-90% x 1-2 x 5 sets)
Tuesday: Technique work (65% x 2-3 x 6 sets)
Thursday: Moderate power (75-80% x 2-3 x 5 sets)
Saturday: Variation or speed work (70% x 2 x 6 sets)

Recovery Considerations:

  • Age (older = more recovery needed)
  • Other training volume (squats, deadlifts, etc.)
  • Nutrition and sleep quality
  • Stress levels
  • Individual recovery capacity

Signs of Overtraining:

  • Technique degradation despite rest
  • Persistent fatigue
  • Loss of bar speed
  • Decreased motivation
  • Sleep disturbances
  • Increased injury risk

If Experiencing Overtraining:

  • Reduce frequency to 1-2x per week
  • Reduce intensity to 60-70%
  • Take full deload week
  • Reassess total training volume

General Rule: If technique is degrading or you're experiencing persistent fatigue, reduce frequency. Quality and recovery trump volume always.

📚 Sources​

  1. Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches (3rd ed.). Catalyst Athletics. - Comprehensive technical guide including hang variations.

  2. Stone, M.H., O'Bryant, H.S., Williams, F.E., Johnson, R.L. (1998). "Analysis of Bar Paths During the Clean in Elite Male Weightlifters." Strength and Conditioning Journal, 20(4), 30-38. - Technical analysis of clean mechanics.

  3. Garhammer, J. (1980). "Power Production by Olympic Weightlifters." Medicine and Science in Sports and Exercise, 12(1), 54-60. - Power output research foundational to understanding clean variations.

  4. Comfort, P., Fletcher, C., McMahon, J.J. (2012). "Determination of Optimal Loading During the Power Clean in Collegiate Athletes." Journal of Strength and Conditioning Research, 26(11), 2970-2974. - Evidence-based loading recommendations.

  5. Haff, G.G., Whitley, A., Potteiger, J.A. (2001). "A Brief Review: Explosive Exercises and Sports Performance." Strength and Conditioning Journal, 23(3), 13-20. - Application to athletic performance.

  6. Kawamori, N., Haff, G.G. (2004). "The Optimal Training Load for the Development of Muscular Power." Journal of Strength and Conditioning Research, 18(3), 675-684. - Optimal loading zones for power.

  7. USA Weightlifting Sports Performance Coaching Course Manual (2020). - Official technical standards and teaching progressions.

  8. Takano, B. (2012). "Coaching Optimal Technique in the Snatch and Clean & Jerk." NSCA Hot Topic Series. - Practical coaching applications.

  9. Drechsler, A. (1998). The Weightlifting Encyclopedia: A Guide to World Class Performance. A is A Communications. - Historical and technical perspectives.

  10. Suchomel, T.J., Comfort, P., Stone, M.H. (2015). "Weightlifting Pulling Derivatives: Rationale for Implementation and Application." Sports Medicine, 45(6), 823-839. - Scientific rationale for clean variations.

  11. Cormie, P., McCaulley, G.O., Triplett, N.T., McBride, J.M. (2007). "Optimal Loading for Maximal Power Output During Lower-Body Resistance Exercises." Medicine and Science in Sports and Exercise, 39(2), 340-349. - Power development research.

  12. Hori, N., Newton, R.U., Andrews, W.A., Kawamori, N., McGuigan, M.R., Nosaka, K. (2008). "Does Performance of Hang Power Clean Differentiate Performance of Jumping, Sprinting, and Changing of Direction?" Journal of Strength and Conditioning Research, 22(2), 412-418. - Athletic performance correlations.

For Mo

Coaching Cues Priority:

  1. "Arms straight, hips back" (hang position)
  2. "Jump and shrug, fast elbows" (pull and transition)
  3. "Catch it on your shoulders, not your hands" (front rack)
  4. "Stand it up strong" (recovery)

Common Athlete Mistakes to Watch:

  • Early arm pull (arms bend before hips extend) - MOST COMMON
  • Bar swings away from body (loops during pull)
  • Slow elbows (bar crashes on shoulders)
  • Catching too high or too low (inconsistent depth)
  • Poor front rack position (low elbows)
  • Forward jump/weight on toes in catch

Progression for New Athletes:

Week 1-2: Foundation

  • Deadlifts: Master hip hinge (3x5)
  • Jump shrugs: Learn extension pattern (5x3)
  • Front rack holds: Build position comfort (3x30 seconds)
  • Vertical jumps: Explosive pattern (3x5)

Week 3-4: Positions

  • Hang position practice (bodyweight, then empty bar)
  • High pulls from hang: Extension + shrug, no catch (5x3 at 40-50%)
  • Muscle cleans: Full pull, minimal rebend (5x3 at 30-40%)
  • Front squat: Quarter squat depth practice (4x5)

Week 5-6: Integration

  • Tall cleans: Drop under only, no pull (5x3 with empty bar/light load)
  • High hang power clean: Shortest pull (5x3 at 50-60%)
  • Video every session, assess positions

Week 7-8: Standard Variation

  • Mid-thigh hang power clean (the standard)
  • Progressive loading: 50% → 60% → 70%
  • 3-5 reps x 4-5 sets
  • Emphasize consistency

Week 9-12: Load Progression

  • Continue refining technique
  • Progress to 70-80% range
  • 2-3 reps x 4-5 sets
  • Video analysis regularly

Month 4+: Ongoing Development

  • Work up to 80-85% for power work
  • Integrate into programming
  • Continuous refinement

Scaling Options:

  • Significant load reduction (use 40-60% instead of 70-85%)
  • High hang variation (shorter, simpler pull)
  • Medicine ball cleans (learning pattern with less load)
  • Kettlebell swings (similar hip extension, no catch complexity)
  • Jump shrugs (power without catch)
  • Dumbbell hang power clean (unilateral, often easier to learn)

Programming Guidance for CrossFit:

  • 2 clean-specific sessions per week (separate from WODs)
  • 1 heavy power session: 80-85% x 2 x 4-5 sets
  • 1 technique session: 65-70% x 3 x 5-6 sets
  • Keep separate from heavy metcons when possible
  • In WODs: Scale to 60-70% for high reps, monitor technique closely
  • Don't program high-rep cleans (15+) for beginners

Assessment Markers (Video Checkpoints):

  • Hang position: Shoulders over bar, flat back, bar contact, hips loaded
  • Extension: Full triple extension, bar rises vertically, shrug at top
  • Bar path: Close to body entire pull, minimal loop
  • Transition: Fast elbows, aggressive drop under
  • Catch: Quarter squat depth, elbows high, bar on shoulders, stable
  • Recovery: Controlled stand, full extension

Form Breakdown Indicators:

  • Arms bend early → STOP, lighten load, emphasize "arms are ropes"
  • Bar loops away → Fix starting position, engage lats, keep bar close
  • Bar crashes → Faster elbows, practice tall cleans
  • Inconsistent depth → Practice receiving position, may need load adjustment
  • Forward jump → Weight distribution in hang, bar path issue
  • Low elbows in catch → Front rack mobility work, practice holds → Address immediately with technique correction or regression

Injury Red Flags:

  • Lower back pain (sharp or persistent) → Stop immediately, assess spine position
  • Shoulder pain in catch → Check front rack position, reduce load
  • Wrist pain beyond normal discomfort → Bar placement issue, mobility work
  • Hamstring strain feeling → Warmup inadequate, reduce load
  • Elbow pain → Likely pulling early with arms, fix technique → Stop exercise, assess, modify or substitute, consider medical consultation

Integration with CrossFit WODs:

  • Strength work separate from WODs ideally
  • "Power clean" in WOD usually means from floor (different from hang)
  • Hang power cleans in WODs: Scale load to 60-70% to maintain technique
  • Monitor form closely - fatigue causes breakdown
  • New athletes: Lower reps in WODs until proficient

Video Analysis Angles:

  • Side view (PRIMARY): Bar path, extension, positions, depth
  • Front view: Bar tracking, foot position, symmetry
  • Film regularly, compare to good examples, track progress

When to Progress Load:

  • All reps technically sound (neutral spine, full extension, fast elbows, solid catch)
  • Consistent bar speed (not slowing down)
  • Confident execution
  • Typically 2.5-5kg jumps (5-10lbs)
  • Never sacrifice technique for load

Deload Indicators:

  • Technique degradation despite focus
  • Bar speed decreasing
  • Excessive fatigue
  • Missing lifts at previously successful weights
  • Every 3-4 weeks scheduled

Mental Coaching:

  • Visualization before each lift
  • "Explosive" mindset (attack the bar)
  • Confidence building with consistent success at submaximal loads
  • Don't hesitate - commit to the pull
  • Think "jump and catch" not "pull and muscle"

Common Questions Athletes Ask:

  • "Hook grip or regular?" → Hook grip recommended, takes 2-4 weeks to adapt
  • "Why bar crash?" → Slow elbows, practice tall cleans, faster transition
  • "How heavy?" → 70-85% for power, 50-70% for technique, 50-70% for WODs
  • "How often?" → 2-3x per week for most, depends on goals and recovery
  • "Floor or blocks?" → Both valuable; floor for complete movement, blocks for volume/isolation

Safety Emphasis:

  • Neutral spine ALWAYS (no rounding)
  • Proper warmup essential (15-20 minutes)
  • Progressive loading (never jump too much weight)
  • Stop if pain (not discomfort - pain)
  • Bumper plates for dropping
  • Know how to bail (push bar forward, step back)

Last updated: December 2024