Movement Demo – Hang Power Clean
Rogue athlete and Olympian Hampton Morris demonstrates proper form for a Hang Power Clean in this quick and simple movement demo from Rogue HQ.
The hang power clean is a variation of the clean where the barbell starts from the “hang”, which can be any position above floor level, but most typically is above the knees (unless named otherwise). The lifter extends their hips and legs explosively causing the barbell to move in one fluid motion where it is caught in the front rack in a partial squat. The term “Power” clean determines that the barbell is caught with the hip crease higher than the top of the knees. This specific lift concentrates on the 2nd and 3rd pull of the clean while taking away the added complexity of receiving the barbell in a full depth front squat, therefore it is a great movement to teach the clean.
Benefits
- Power Development – builds explosive legs and hip drive.
- Speed & Co-Ordination – teaches fast, efficient bar movement, ensuring to use the legs and hips before the arms.
- Build Posterior Chain Strength – glutes, hamstrings, traps, and lats.
- Speed & Timing – reinforces the transition under the bar.
- Transfer to the Olympic Lifts & Sport – is often used as a less complex progression to teach the full clean – boosts sprint speed, jumping, and coordination.
Movement Breakdown
Start Position
- Feet in between hips and shoulders and the bar at mid foot
- Hands are wide enough to accommodate the legs (approximately a thumb length away from the shins), arms long and relaxed, lats create tension
- Hook Grip – lifter wraps index and middle finger over the thumb, pinning the thumb against the bar
- Barbell is lifted to the hang position
- Hang Position
- Barbell is held just above the knees
- Hips are pushed back, hamstrings and lower back are working
- Flat back with the shoulders ontop or just infront of the barbell
- Arms long and relaxed, with the lats keeping the bar on the legs
- Neutral gaze looking just above the horizon
Execution
- Initiate movement with leg drive and the arms remaining straight
- Shoulders and chest stay over the bar for as long as possible
- Get tall and explosively extend the hips and knees reaching triple extension (extension of the ankles, knees and hips) – simply think jump vertically
- Shrug and focus on keeping the the bar close to the body
- As the bar travels vertically concentrate on fast elbows as you pull yourself under and around the bar to receive the barbell on the front rack in a partial depth squat – hips stay above the height of the knees
- Once the barbell is stabilised, use the legs to stand tall and finish the repetition with the bar still in the front rack.
- If cycling repetitions aim to keep the barbell close to the body on the descent into the next repetitions
Related Products:
Rogue 28MM IWF Olympic Weightlifting Bar w/ Center Knurl – Bright Zinc:
https://www.rogueaustralia.com.au/rogue-iwf-olympic-wl-bar-w-center-knurl-bright-zinc
Rogue 25MM IWF Olympic Weightlifting Bar – Bright Zinc
https://www.rogueaustralia.com.au/rogue-25mm-wmns-oly-bar-dome-cap
Rogue LB Competition Plates:
https://www.rogueaustralia.com.au/rogue-competition-plates