Power Clean (From Hang - Above Knee)

The teaching tool — develops explosive power and clean mechanics with reduced complexity, perfect for learning Olympic lifting fundamentals

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⚡ Quick Reference

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

Movement Summary

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🎯 Setup

Starting Position

1. Getting into position:
   • Deadlift bar to standing position
   • Control bar down to mid-thigh (2-3 inches above kneecaps)
   • Maintain hook grip throughout
2. Bar position: Resting on mid-thigh, 2-3 inches above kneecaps
   • Bar maintains contact with thighs
3. Grip: Hook grip (thumb wrapped, fingers over)
   • Width: Just outside shoulder width or slightly wider
4. Stance: Hip-width, toes slightly out (5-15 degrees)
5. Torso & hip angle:
   • Slight forward lean (torso 10-20 degrees from vertical)
   • Hips slightly bent
   • Shoulders positioned over or slightly in front of bar
6. Back & core:
   • Chest up, shoulder blades retracted slightly
   • Lats engaged ("bend the bar around your legs")
   • Core braced, neutral spine
7. Weight distribution: Mid-foot, not on toes

Equipment Setup

Equipment	Setting	Notes
Bar type	Olympic barbell	20kg/45lb with proper spin
Plates	Bumper plates	Safe to drop if needed
Platform	Lifting platform or rubber mats	Protects floor
Shoes	Weightlifting shoes (optional)	Heel elevation helps catch position

Setup Cue

"Stand tall, then lower the bar to mid-thigh with control — shoulders over bar, lats tight, ready to explode"

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🔄 Execution

The Movement

Starting Position

What's happening: Loading the power position

1. Bar at mid-thigh (above knees)
2. Slight bend in hips and knees
3. Shoulders over or slightly in front of bar
4. Lats engaged, pulling bar into thighs
5. Weight on whole foot (mid-foot)
6. Breathing: Big breath, held with braced core

Tempo: Static hold (1-2 seconds)

Feel: Loaded spring, ready to explode

Position check: Bar in contact with thighs, chest up

Dip (Countermovement)

What's happening: Brief dip to load for explosion

1. Small knee bend (2-3 inches)
2. Torso stays over bar — don't get too upright
3. Bar stays in contact with thighs
4. Hips move slightly back and down
5. Quick, controlled dip (not a slow squat)

Tempo: Quick dip (0.3 seconds)

Feel: Like loading a jump — brief countermovement

Key cue: "Small dip — stay over the bar"

Common error: Dipping too deep or getting too upright

Explosive Extension

What's happening: Violent hip and knee extension

1. Explosively extend hips and knees — jump motion
2. Shrug shoulders aggressively upward
3. Rise onto toes (plantar flexion)
4. Bar travels straight up, close to body
5. Keep lats engaged — bar stays close
6. Arms still straight — "arms are ropes"

Tempo: EXPLOSIVE (0.2-0.3 seconds)

Feel: Full-body explosion, maximum vertical force

Key cue: "Jump and shrug — make the bar float"

Position: Full triple extension (hips, knees, ankles)

High Pull & Turnover

What's happening: Pulling under the bar

1. After full extension, pull bar upward
2. Elbows drive high and outside
3. Keep bar close to body (vertical path)
4. Begin to pull yourself under bar
5. Rotate elbows around and forward (turnover)

Tempo: Fast (0.2 seconds)

Feel: Aggressive upward pull, then quick rotation

Key cue: "High elbows, fast turnover"

Critical: Don't pull with arms until AFTER hip extension

Catch Position

What's happening: Receiving bar in front rack

1. Drop into quarter-to-half squat (power position)
2. Bar catches on front of shoulders (anterior delts)
3. Elbows rotate high and forward
4. Feet may move slightly wider to catch
5. Land with weight on whole foot
6. Core braced to stabilize catch

Position: Bar on shoulders, elbows up, partial squat

Feel: Aggressive meeting of bar, stable catch

Common error: Catching too high (standing) or elbows dropping

Stand to Lockout

What's happening: Standing to full extension

1. Drive through whole foot to stand
2. Keep elbows up, bar on shoulders
3. Extend hips and knees fully
4. Breathe out at top
5. Maintain front rack position

Finish position: Standing tall, bar on shoulders, elbows high

Lowering: Control bar to mid-thigh for next rep, or to floor

Key Cues

Primary Cues

• "Shoulders over bar" — maintain position over the bar
• "Jump and shrug" — explosive triple extension
• "Fast elbows" — quick turnover to catch
• "Meet the bar" — actively pull yourself under
• "Bar stays close" — vertical path, not looping out

Tempo Guide

Goal	Tempo	Example
Power	0-X-1-1	No pause, explosive pull, quick catch, stand
Strength	0-X-1-1	Same — always explosive
Technique	1-1-X-1	Pause at start, controlled dip, explosive pull

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Hip extension, primary power generator	████████░░ 80%
Glutes	Explosive hip extension	████████░░ 85%
Quadriceps	Knee extension in dip and catch	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Traps	Shrug during pull, stabilize catch	████████░░ 75%
Shoulders	Front rack position stability	██████░░░░ 60%
Core	Maintain rigid torso, transfer force	███████░░░ 70%

Stabilizers

Muscle	Role
Erector Spinae	Maintains spinal position throughout
Lats	Keeps bar close to body during pull
Forearms	Grip strength, hook grip maintenance

Muscle Emphasis

Hang power clean emphasizes: Explosive hip extension with reduced lower back demand compared to full power clean from floor. Perfect for teaching triple extension mechanics.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Getting too upright in dip	Torso becomes vertical before pull	Loses mechanical advantage, weak pull	Cue "shoulders stay over bar"
Dipping too deep	Excessive knee bend in countermovement	Turns into squat, wrong mechanics	Small dip only (2-3 inches)
Bar swings away	Bar loops out from body	Inefficient, harder to catch	Lats engaged, pull straight up
Pulling with arms early	Arms bend before hip extension	Wastes arm strength, slower bar	"Arms are ropes until full extension"
No dip	Going straight into pull from static	Less power generation	Brief countermovement enhances power
Catching too high	Catching while standing	Limits weight, poor technique	Pull under aggressively

Most Common Error

Getting too upright on the dip — many lifters shift their torso vertical during the dip, losing the advantageous position over the bar. Shoulders should stay over or in front of bar until the explosion.

Self-Check Checklist

• Bar starts at mid-thigh (above knees)
• Small controlled dip (2-3 inches), shoulders stay over bar
• Full explosive triple extension before pulling
• Bar travels in vertical path, not swinging out
• Elbows rotate high and fast on catch
• Catch in quarter-to-half squat, not standing

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🔀 Variations

By Starting Position

Hang Height Variations

Variation	Starting Position	Why
High Hang Power Clean	Bar at hip crease	Purely explosive hip extension
Hang Power Clean (Above Knee)	Bar at mid-thigh	Balance of power and positioning
Hang Power Clean (Below Knee)	Bar just below kneecap	Adds transition phase complexity

Catch Position Variations

Variation	Change	Why
Hang Squat Clean	Full depth catch	More weight possible, higher skill
Hang Power Clean	Quarter/half squat catch	Athletic position, easier to learn
Hang Muscle Clean	No dip into catch	Strengthens pull and turnover

Tempo Variations

Variation	Change	Why
Pause Hang Clean	2-3 second pause at start	Eliminate momentum, pure power
Hang Clean with Slow Eccentric	3-5 second lower to hang	Eccentric strength, position work
Hang Clean from Deficit	Stand on platform	Increase ROM

Related Olympic Lift Variations

Exercise	Key Difference	Link
Power Clean	Starts from floor
Hang Power Clean (Below Knee)	Lower starting position
Clean High Pull	No catch, pull only

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM Clean)	RIR
Power	3-5	2-5	2-3 min	70-85%	2-3
Strength	4-6	1-3	3-4 min	80-90%	1-2
Technique	3-5	3-5	2 min	60-75%	3-4
Conditioning	3-4	5-8	60-90s	55-70%	2-3

Workout Placement

Program Type	Placement	Rationale
Athletic/Power	First exercise	Requires maximum freshness
Olympic lifting	After snatch, before heavy squats	Teaching tool or accessory
Strength training	First or second exercise	Most technical, highest CNS demand
Learning phase	Primary lift	Perfect for teaching clean mechanics

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets of 3-5 reps
Intermediate	2-4x/week	4-5 sets of 2-4 reps
Advanced	3-5x/week	5-8 sets of 1-3 reps

Progression Scheme

Progressive Overload

Hang cleans typically allow 85-95% of the weight you can clean from the floor. Focus on explosive speed — if bar velocity decreases, you've gone too heavy.

Why Use Hang Variations

Teaching benefits:

• Simplifies learning by removing floor pull
• Isolates and emphasizes hip extension mechanics
• Faster learning curve than full clean
• Easier to achieve proper positions

Performance benefits:

• Overload specific pulling positions
• Develop explosive power from athletic positions
• Can be done in facilities without platforms (less noise/impact)
• Great for athletes who don't need full Olympic lift mastery

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
High Hang Power Clean	Simplify further, pure hip extension
Clean High Pull	Learn pulling pattern without catch
Kettlebell Swing	Learn hip hinge power
Medicine Ball Slam	Explosive power, no technical catch

Progressions (Harder)

Exercise	When Ready	Link
Hang Power Clean (Below Knee)	Add complexity with lower start
Power Clean	Master full movement from floor
Full Clean	Add full depth squat catch
Clean and Jerk	Add overhead component

Alternatives (Same Goal, Different Movement)

Power Development

Alternative	Avoids	Good For
Dumbbell Clean	Barbell complexity	Unilateral power, easier learning
Kettlebell Swing	Front rack position	Pure hip power
Trap Bar Jump	Technical demands	Simple explosive training
Box Jump	Upper body loading	Lower body power only

Teaching Alternatives

Alternative	Benefit
Clean High Pull	Isolates pulling mechanics
Front Squat	Teaches front rack position
Hang Muscle Clean	No dip catch, feel positions

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Explosive loading	Try lighter loads, work mobility
Wrist pain	Front rack position	Wrist wraps, mobility work, try dumbbells
Shoulder issues	Front rack position stress	Improve mobility, try clean high pull
Poor mobility	Can't achieve front rack	Mobility work first, regression

Stop Immediately If

• Sharp pain in lower back, wrists, or shoulders
• Loss of bar control
• Bar crashes on shoulders painfully
• Feeling dizzy or unstable

Safe Failure

How to safely bail on a hang power clean:

1. During pull: Simply stop, let bar come back to hang position or drop to platform
2. During catch: Push bar forward off shoulders, step back
3. After catch: Drop bar forward to platform
4. General rule: Don't try to save a bad rep

Equipment Safety

Always use bumper plates for hang cleans. Ensure clear space around lifting area. Platform or rubber flooring protects floor and equipment.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	Slight flexion to full extension	High
Knee	Extension	Slight flexion to full extension	Moderate-High
Ankle	Plantar flexion	Dorsiflexion to plantar flexion	Moderate
Shoulder	Front rack position	110°+ flexion, external rotation	Moderate
Elbow	Flexion in catch	Full extension to 90°+ flexion	Moderate
Wrist	Extension	70-90° extension	High
Spine	Neutral stability	Minimal movement under load	High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Wrist	70° extension	Front rack hold	Wrist stretches, daily mobility work
Shoulder	110° flexion	Front rack with elbows up	Lat stretches, thoracic mobility
Ankle	10-15° dorsiflexion	Quarter squat	Ankle stretches, weightlifting shoes
Thoracic	Good extension	Upright torso in front rack	Foam rolling, extension work

Joint Health Note

Front rack mobility is the limiting factor for many athletes. If you can't achieve the position comfortably, work mobility separately and use clean high pulls until ready.

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❓ Common Questions

What's the difference between hang clean above knee vs below knee?

Above knee (mid-thigh start) emphasizes pure explosive hip extension with less positioning complexity. Below knee includes the "scoop" or transition phase, making it more similar to the full clean. Above knee is generally easier to learn and better for pure power development.

Should I use hook grip?

Yes, especially for heavier weights. Hook grip (thumb under fingers) is the standard for Olympic lifting. It's uncomfortable initially but allows stronger grip without straps. Start with lighter weights to build tolerance.

Can I do hang cleans instead of full cleans permanently?

Absolutely. Many athletes never need to clean from the floor. Hang variations provide excellent power development with less technical complexity and lower back stress. They're sufficient for most non-weightlifters.

How much weight should I use compared to floor clean?

Typically 85-95% of your full clean. If you can clean 100 kg from the floor, expect 85-95 kg from the hang. The reduced range of motion and simpler positions allow relatively heavy loads.

Why does my bar swing away from my body?

Usually caused by: (1) Inactive lats — engage them by "bending the bar" cue, (2) Getting too upright on the dip, (3) Pulling back instead of straight up. Focus on keeping shoulders over bar and pulling vertically.

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🎁 Benefits

Athletic Performance

• Explosive hip power: Develops rapid force production for jumping, sprinting, changing direction
• Simplified learning: Easier to learn than full clean, faster skill acquisition
• Athletic positions: Hang position mimics athletic ready positions in sports
• Rate of force development: Trains how quickly you can generate maximum force

Strength & Muscle

• Posterior chain power: Develops explosive glutes, hamstrings, and back
• Trap and upper back: Significant upper back development from shrug and pull
• Front rack strength: Builds shoulder and upper back strength in catch position
• Core stability: Maintains rigid torso while generating and absorbing force

Functional Benefits

• Sport-specific: Translates directly to explosive movements in sports
• Reduced learning curve: Faster mastery than full Olympic lifts
• Lower back sparing: Less lower back demand than full clean from floor
• Accessible: Can be done in more training environments (less equipment/space needed)

Programming Advantages

• Time efficient: Full-body power in single movement
• Versatile: Works for power, strength, or conditioning goals
• Teaching tool: Perfect progression toward full Olympic lifts
• Recovery friendly: Less fatiguing than full cleans for same power benefit

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📚 Sources

Biomechanics & Technique:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
• USA Weightlifting Coaching Manual — Hang Variations — Tier A
• Catalyst Athletics — Hang Clean Progressions — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Olympic Lift Variations — Tier A
• Pendlay, G. California Strength Olympic Lifting — Tier B
• Journal of Strength & Conditioning Research — Hang Clean Studies — Tier A

Athletic Performance:

• Comfort, P. et al. (2011). Comparisons of Peak Ground Reaction Forces During Hang Power Cleans — Tier A
• Kawamori, N. & Haff, G.G. (2004). The Optimal Training Load for Power Development — Tier A

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For Mo

When to recommend this exercise:

• User wants to learn Olympic lifts (start here, not full clean)
• User wants explosive power without floor pull complexity
• User is an athlete needing hip power development
• User has good mobility but is new to Olympic lifting
• User training in home gym (less technical than full clean)

Who should NOT do this exercise:

• Acute back, wrist, or shoulder injury → Suggest Kettlebell Swing or Medicine Ball Slam
• Can't achieve front rack position → Work mobility first, use Clean High Pull
• Complete beginner to explosive training → Start with Kettlebell Swing
• Very poor mobility → Suggest High Hang Power Clean or regressions

Key coaching cues to emphasize:

1. "Shoulders stay over bar on the dip"
2. "Jump and shrug — full explosion"
3. "Fast elbows — quick turnover"
4. "Meet the bar — pull yourself under"

Common issues to watch for in user feedback:

• "Bar swings away from me" → Lats not engaged or getting too upright on dip
• "My wrists hurt" → Front rack mobility issue, need wrist work
• "I don't feel powerful" → Likely dipping too deep or not explosive enough
• "I catch it standing up" → Not pulling under, need to cue aggressive drop

Programming guidance:

• Pair with: Upper body push (bench, overhead press), lower body strength
• Avoid same day as: Full cleans or deadlifts (redundant CNS fatigue)
• Typical frequency: 2-4x per week
• Always program FIRST in session when fresh

Progression signals:

• Ready to progress when: Consistent positions, explosive bar speed, confident catch
• Progress to: Below knee hang clean, then full power clean
• Regress if: Bar swinging, slow movement, position breakdown

Teaching progression:

• Week 1-2: High hang (hip level)
• Week 3-4: Above knee (mid-thigh)
• Week 5+: Below knee or full clean

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Last updated: December 2024