Hang Power Clean

Set-up

• Stand tall holding the bar at your hips with an overhand grip just outside your legs.

How to do it

1. Hinge to lower the bar to just above your knees, back flat.
2. Jump explosively, driving your hips forward and the bar up close to your body.
3. Pull yourself under and catch the bar on the front of your shoulders in a quarter squat.
4. Stand up tall to finish the rep.

Coaching cues

• Elbows whip forward as you catch.
• Use your hips and legs: the arms only guide the bar.

Common mistakes

• Dipping by bending the knees instead of hinging.
• Reverse-curling the bar up with the arms.

Safety

• Learn this lift with a qualified coach before adding weight.