Watch this hang power clean beginner tutorial for tips on how to do this exercise properly. The hang power clean is a simple variation of the hang clean in which the bar is received above a parallel squat. It is part of a larger Olympic weightlifting complex called the clean and jerk.
In this video, Human 2.0 strength and mobility coach Emma Bissonnette will demonstrate and talk about the proper way to do a hang power clean. She recommends for beginners to start with the lightest bar/weight possible, or using even just a PVC pipe or a broomstick to practice until you understand and can demonstrate proper form.
This exercise is great to do on it’s own or in combination (as demonstrated in the sport of Olympic weightlifting – the clean and jerk), and it is a great exercise for developing strength and power.
With a clean grip – thumb under fingers – lift the bar to the standing position, then lower the bar under control to the chosen hang position, mid-thigh to just above the knee being a good place to start.
Once reaching the hang position, initiate the power clean by pushing against down into the floor with your feet. Extend the hips and pull the bar up, all with the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension.
Pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean and front rack position, and stop the squat with the thighs above horizontal.
The purpose of the hang power clean can vary depending on its application, but it is an exercise that is used to help teach beginners how to clean that is often easier than lifting from the floor because of the abbreviated movement and the ability to ensure proper positioning and balance at the start of the second pull.
If you are doing the hang power clean to work on technique – which you definitely should if you are a beginner – then weights should remain light. Start with just the bar first and only add weight once you know that you are doing it correctly. Best to have someone experienced in Olympic weightlifting coach you on this.
The hang power clean can be done from any hang position – any starting point above the floor itself qualifies as a hang power clean. The lift can be done without the hook grip to emphasize grip strength. Using the hook grip will come in handy later on when you start to lift heavier weights. Using it from the beginning is a good idea to get into the habit.
Having good wrist, forearm and shoulder mobility are pre-requisites to doing the hang power clean as you need to be able to effectively get the bar into a front rack position. If you can’t do that, then you need to work on those things first. We have other videos to help in those areas.
So if you are looking to increase your strength and power for any sport (for example Crossfit) or just in general then learning to do the hang power clean, and then the clean in general would be a good thing to do. Remember to always use good form and to practice mindfulness and intention to get the full benefit. Stay tuned to our channel as we add more bodyweight exercises, other strength training, mobility, stretch and flexibility, and conditioning exercises and workouts, along with medical and rehab tips.
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