Barbell Hang Power Clean
The power clean started from the hang, bar just above the knees; the hips drive it up and it is caught on the shoulders above parallel.
How to do it
Setup
Standing with the bar, hook grip just outside the legs; hinge until the bar is just above the knees, back flat, shoulders over the bar.
Steps
- Drive the hips through and jump the bar up, arms long.
- Shrug and pull yourself under, elbows whipping forward.
- Catch on the shoulders in a partial squat above parallel, then stand.
Common mistakes
Pulling early with the arms: the hips finish before the elbows bend. Catching with the elbows low: whip them forward so the bar sits on the shoulders. Dropping into a full squat: the power catch stays above parallel.
Breathing
Brace before the drive, exhale after the catch.
