Power Clean (From Hang - Hip/Pocket)

The explosive initiator — develops pure hip power, quick turnover, and athletic explosiveness from the highest hang position

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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. Bar position: Resting at upper thigh/hip crease (pocket position)
   • Bar in contact with body at hip/upper thigh junction
   • Weight on mid-foot to whole foot
2. Grip: Hook grip, just outside shoulder width
   • Thumb wrapped first, fingers over
   • Grip already established before lowering to hang
3. Foot position: Hip-width stance, toes slightly out (5-15 degrees)
   • Feet flat, weight distributed evenly
4. Body position:
   • Slight forward torso lean (15-20 degrees)
   • Hips pushed back slightly
   • Shoulders over or slightly in front of bar
   • Knees slightly bent (soft knees)
5. Upper body:
   • Chest up, lats engaged
   • Arms straight, relaxed but ready
   • Head neutral, eyes forward

Equipment Setup

Equipment	Setting	Notes
Bar type	Olympic barbell	Proper spin for turnover
Plates	Bumper plates	Safe to drop
Platform	Lifting platform	Required for drops
Shoes	Weightlifting shoes	Stable base, heel elevation

Starting Position Cue

"Stand tall with bar at hip crease, slight forward lean, lats tight — like you're showing someone your belt buckle"

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🔄 Execution

The Movement

The Dip

What's happening: Small countermovement to load the hips

1. Slight dip by bending knees forward (2-3 inches)
2. Keep torso angle relatively constant
3. Bar stays in contact with upper thighs
4. Weight shifts slightly to mid-foot
5. Breathing: Big breath held before dip

Tempo: Quick but controlled (0.3-0.5 seconds)

Feel: Loading the spring, coiling before explosion

Key point: This is NOT a deep knee bend — minimal dip only

Explosive Extension

What's happening: Violent hip and knee extension

1. Drive hips forward explosively — powerful hip snap
2. Simultaneously extend knees
3. Bar accelerates upward in straight line
4. Keep bar close to body throughout
5. Full hip extension, rise onto toes

Tempo: EXPLOSIVE (0.1-0.2 seconds)

Feel: Maximum acceleration, bar feels weightless

Key cue: "Jump through the bar — violent hip snap forward"

Shrug & High Pull

What's happening: Transfer power to bar, accelerate upward

1. Aggressive shrug — shoulders to ears
2. Pull bar high and close to body
3. Elbows go high and outside
4. Keep wrists straight (don't curl bar)
5. Bar continues straight up, close to torso

Feel: Arms taking over after hip explosion

Key cue: "Shrug explosively, elbows high and outside"

Turnover & Catch

What's happening: Rapid elbows around, receive bar on shoulders

1. Fast elbows — rotate around and under bar
2. Pull yourself under the bar
3. Bar lands on front of shoulders (anterior delts)
4. Catch in quarter-to-half squat (power position)
5. Feet may move slightly wider on catch

Position: Elbows high, bar on shoulders, core braced

Key cue: "Fast elbows, meet the bar — aggressive turnover"

Recovery

What's happening: Stand to complete the rep

1. Drive through whole foot to stand
2. Keep elbows high, bar secure on shoulders
3. Full hip and knee extension
4. Breathe out at top
5. Control bar back to hang position or drop

Finish position: Standing tall, bar on shoulders, full lockout

Key Cues

Primary Cues

• "Dip and rip" — small dip, explosive extension
• "Violent hips" — aggressive hip snap forward and up
• "Fast elbows" — quick turnover to catch
• "Punch through" — drive elbows up on catch

Tempo Guide

Goal	Tempo	Example
Power	X-0-X-1	Explosive dip, no pause, explosive extension, 1s recovery
Technique	1-0-X-1	Slower dip to control position
Speed	X-0-X-X	Maximum velocity throughout

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Primary hip extensor, explosive hip snap	█████████░ 90%
Hamstrings	Hip extension, assist in power generation	████████░░ 80%
Quadriceps	Knee extension in dip and catch	██████░░░░ 60%

Secondary Muscles

Muscle	Action	Activation
Traps	Powerful shrug, stabilize catch	████████░░ 80%
Shoulders	Catch position, bar support	███████░░░ 70%
Core	Maintain rigid torso, transfer power	██████░░░░ 65%

Stabilizers

Muscle	Role
Erector Spinae	Maintains spinal position during explosive movement
Lats	Keeps bar close to body during pull
Forearms	Hook grip maintenance, bar control

Muscle Emphasis

High hang power clean emphasizes: Maximum hip extension power and explosive posterior chain activation. Less quad involvement than full clean due to minimal knee bend.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too much dip	Deep knee bend, becomes a squat	Turns into front squat, loses hip power	2-3 inch dip only, video yourself
Bar swings away	Bar loops out from body	Inefficient bar path, difficult catch	Lats tight, bar stays close
Arm pull too early	Arms bend before hip extension	Wastes arm strength, slow bar	"Arms are ropes" — hips first
Insufficient hip extension	Hips don't snap forward fully	Minimal power, slow bar speed	"Violent hips" cue, full extension
Slow elbows	Delayed turnover to catch	Bar crashes down or misses	"Fast elbows" drill, lighter weight
Catching standing up	No knee bend on catch	Limits load, poor technique	Pull under actively, catch in squat

Most Common Error

Arm bending too early — athletes pull with arms before completing hip extension. This wastes the strongest muscles (hips/glutes). Cue "hips then hands" and practice with lighter weight.

Self-Check Checklist

• Starting position has bar at hip crease, not mid-thigh
• Dip is 2-3 inches maximum, not a deep squat
• Hips extend violently and completely
• Arms stay straight until after hip extension
• Elbows rotate fast and high on catch
• Catch in quarter squat, not standing

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🔀 Variations

By Starting Position

Higher Starting Points

Variation	Starting Height	Purpose
From Mid-Thigh	Mid-quad height	Pure hip power, minimal dip
From Pocket	Hip crease (this variation)	Standard high hang position
From Straps	Above knee in racks	Remove grip limitation

Lower Starting Points

Variation	Starting Height	Purpose
Hang Clean (Above Knee)	Just above kneecap	Includes transition phase
Hang Clean (Below Knee)	Below knee	More complete pull
Floor	Standard power clean	Full movement

Tempo Variations

Variation	Change	Why
Pause at Hip	2-3 second hold before dip	Build isometric strength, position awareness
3-Position Clean	High hang + mid-hang + floor	Complete positional work
Floating Clean	Reset at top between reps	Maximum power each rep

Load Variations

Variation	Equipment	Benefit
Dumbbell High Hang Clean	Dumbbells	Easier to learn, asymmetry work
Kettlebell High Hang Clean	Kettlebell	Different feel, grip challenge
Trap Bar High Pull	Trap bar	Simpler mechanics, pure power

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM PC)	RIR
Power	3-5	2-5	2-4 min	60-75%	2-3
Speed	4-6	2-3	2-3 min	50-65%	3-4
Technique	3-4	3-5	2-3 min	50-70%	3-4
Strength	4-5	1-3	3-5 min	75-85%	1-2

Workout Placement

Program Type	Placement	Rationale
Athletic/Power	First exercise	Maximum CNS freshness required
Olympic lifting	After snatch, before squats	Technical work when fresh
Strength training	First or second exercise	Neural activation for session
Athletic warm-up	After general warm-up	Prime nervous system for explosive work

Frequency

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

Progression Scheme

Progressive Overload

High hang variations emphasize speed and explosiveness over absolute load. Focus on bar velocity — if speed decreases, reduce weight. Perfect technique is non-negotiable.

Sample Weekly Programming

For Athletes (Power Focus):

• Monday: High Hang Power Clean 5x3 @ 70%
• Wednesday: High Hang Power Clean 4x2 @ 75% (heavier, lower volume)
• Friday: High Hang Power Clean 6x2 @ 65% (speed day)

For Olympic Lifters (Positional Work):

• After snatch work, 3-4 sets of 2-3 reps at 60-70% as technique primer

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Muscle Clean	Learn bar path without hip power	Yes
Kettlebell Swing	Build hip hinge power pattern	Yes
Medicine Ball Slam	Pure explosiveness without technique	Yes
Clean High Pull	Focus on pull only, no catch

Progressions (Harder)

Exercise	When Ready	Link
Hang Clean (Above Knee)	Add transition phase	Yes
Power Clean	Complete full movement from floor	Yes
Full Clean	Deeper catch position
Clean and Jerk	Add overhead component

Alternatives (Same Goal, Different Movement)

Hip Power Development

Alternative	Equipment	Benefit
Kettlebell Swing	Kettlebell	Similar hip snap, simpler
Broad Jump	Bodyweight	Pure horizontal power
Trap Bar Jump	Trap bar	Less technical, more load

Explosive Training

Alternative	Focus
Medicine Ball Slam	Overhead explosiveness
Box Jump	Vertical power
Push Press	Upper body explosiveness

Olympic Lift Variations

Alternative	Difference
Hang Snatch	Wider grip, overhead finish
Power Snatch	Full snatch movement
Push Jerk	Overhead power emphasis

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Explosive spinal loading	Start with kettlebell swings, lighter loads
Wrist pain	Front rack catch position	Improve mobility, use straps temporarily
Shoulder issues	Front rack stress	Work on thoracic mobility, regress to pulls
Poor hip mobility	Compensatory movements	Mobility work, lighter loads

Stop Immediately If

• Sharp pain in lower back, especially during hip extension
• Wrist pain during catch
• Shoulder pain in front rack position
• Bar control loss or feeling unstable
• Dizziness or nausea from breath holding

Spotter Guidelines

When Needed	How to Spot
Generally NOT spotted	Lifter drops bar forward if needed
Learning phase	Coach observes from side for form
Heavy attempts	Coach ready to assist if bar crashes

Safe Failure

How to safely bail on a high hang power clean:

1. During pull: Stop pulling, let bar drop to thighs, then control to floor
2. During catch: Push bar forward away from body, step back
3. After catch: Drop bar forward off shoulders onto platform
4. Never try to save a bad catch — let it go immediately

Platform and Plates Required

Always use bumper plates and a lifting platform. Dropping the bar is normal and expected. Never perform this exercise with metal plates on concrete.

Injury Prevention

• Always warm up with lighter loads (empty bar, 25%, 50%)
• Maintain hook grip for heavier loads
• Ensure full hip extension before arm pull
• Don't attempt max effort — this is a speed/power exercise
• Film yourself regularly to check form

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	20-30° flexion to full hyperextension	High
Knee	Extension (moderate)	30-45° flexion to full extension	Moderate
Ankle	Plantar flexion	Full dorsiflexion to full plantar flexion	Moderate
Shoulder	Flexion, external rotation	Front rack position (110° flexion)	Moderate
Elbow	Rapid flexion	Full extension to 90°+ flexion	Moderate
Wrist	Extension	70-90° extension for front rack	High
Spine	Neutral stability	Minimal movement under load	High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Wrist	70° extension	Front rack hold with bar	Wrist mobility drills, temporarily use straps
Shoulder	110° flexion	Front rack with high elbows	Lat stretches, thoracic extension work
Hip	Full extension + slight hyperextension	Standing hip extension test	Hip flexor stretches, couch stretch
Ankle	10-15° dorsiflexion	Squat test	Weightlifting shoes, ankle mobility
Thoracic	Good extension	Overhead reach	Foam rolling, thoracic extension drills

Joint Health Note

High hang variations reduce ankle and knee stress compared to full cleans, but still require excellent front rack mobility. If shoulders or wrists are limited, focus on mobility work and use clean high pulls until ready.

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❓ Common Questions

What's the difference between high hang and regular hang clean?

High hang (hip/pocket): Bar starts at hip crease/upper thigh. Emphasizes pure hip extension power with minimal knee involvement. Simpler, more focused on explosive hip snap.

Regular hang (above/below knee): Bar starts around knee level. Includes more of the transition phase and requires more technical proficiency. More similar to the full clean from floor.

High hang is better for beginners and pure power work. Regular hang is better for positional development.

How much weight should I use compared to my full power clean?

Typical percentages:

• High hang power clean: 65-80% of floor power clean
• High hang clean: 70-85% of full clean from floor

The higher starting position reduces the acceleration distance, so less weight can be handled. Focus on bar speed, not max weight.

Should I reset between each rep or do touch-and-go?

For power development: Reset each rep (2-3 second pause). This allows maximum power output on each rep.

For conditioning/volume: Touch-and-go is acceptable, but maintain quality. If technique degrades, add resets.

For strength: Always reset — this is about quality, not quantity.

Can I do high hang cleans if I can't front squat?

You need enough front rack mobility to catch the bar on your shoulders in a quarter squat. If you can't achieve this position, work on:

• Wrist extension mobility
• Lat and shoulder flexibility
• Thoracic spine extension

Until ready, use clean high pulls (no catch) or muscle cleans (minimal catch depth).

Is it normal to feel more in my back/traps than my hips?

No — this suggests you're pulling with your upper body too early. You should feel maximum effort in your glutes and hips during the explosive extension phase.

Fix: Use lighter weight and focus on "hips first, then hands." Practice with a pause at the hip to ensure you're loading the posterior chain correctly.

How do I know if I'm dipping too much?

Video yourself from the side. The dip should be 2-3 inches maximum — your knees should barely move forward. If your hips drop significantly or it looks like you're starting a front squat, you're dipping too deep.

Good cue: "Dip like you're going to jump — small knee bend only."

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📚 Sources

Biomechanics & Technique:

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

Programming:

• Pendlay, G. & Takano, B. Hang Clean Programming for Athletes — Tier B
• NSCA Essentials of Strength Training (Olympic Lift Variations) — Tier A

Power Development:

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

Coaching Resources:

• USA Weightlifting Level 1 & 2 Course Materials — Tier A
• Burgener Strength Olympic Lifting Resources — Tier B

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For Mo

When to recommend this exercise:

• User wants to develop explosive hip power
• User is learning Olympic lifts (great starting point)
• User has limited time and wants pure power work
• User struggles with the full clean from floor (positional issues)
• User is an athlete focusing on jumping, sprinting, acceleration

Who should NOT do this exercise:

• Acute low back, wrist, or shoulder injury → Suggest Kettlebell Swing or Medicine Ball Slam
• Very limited front rack mobility → Start with Clean High Pull or Muscle Clean
• No access to bumper plates/platform → Suggest Dumbbell Clean or Trap Bar Jump
• Complete beginner to lifting → Build base with Kettlebell Swing first

Key coaching cues to emphasize:

1. "Small dip, violent hips" — minimal knee bend, explosive hip snap
2. "Hips then hands" — don't pull with arms until hips finish
3. "Fast elbows, high catch" — aggressive turnover
4. "Bar stays close" — lats engaged throughout

Common issues to watch for in user feedback:

• "Bar swings away from my body" → Lats not engaged, or jumping backward instead of vertically
• "I feel it more in my arms/back than hips" → Pulling with arms too early, need lighter weight
• "Bar crashes on my shoulders" → Slow elbows, need turnover drills
• "I can't catch it in a squat" → May be catching too high, need to pull under more aggressively
• "My wrists hurt" → Front rack mobility limitation, suggest mobility work and temporary regression

Programming guidance:

• Pair with: Lower body strength work (squats), horizontal push/pull
• Avoid same day as: Heavy deadlifts or full clean variations (redundant)
• Typical frequency: 2-4x per week depending on training level
• Always program FIRST in workout or as CNS primer
• Volume: Lower reps (1-5), higher sets (3-6), emphasize quality and speed

Progression signals:

• Ready to progress when: Consistent bar speed, confident catch, 4x3 at 70% with perfect form
• Progress to: Hang Clean (Above Knee) or Power Clean
• Regress if: Bar path inconsistent, catching standing up, wrist/shoulder discomfort, form breakdown

Special populations:

• Basketball/volleyball players: Excellent for vertical jump development
• Sprinters/track athletes: Develops acceleration power
• CrossFit athletes: Common in WODs, program separately for skill work
• Team sport athletes: Superior for change of direction and explosive starts

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Last updated: December 2024