The Hang Power Clean can be a valuable alternative for those who have difficulties performing the Power Clean.
But how to do a Hang Power Clean?
What are the key points of the Hang Power Clean technique?
This article and video discusses
- How to do a Hang Power Clean
- The different phases of the Hang Power Clean technique
- The differences in the Hang Power Clean technique vs the Power Clean technique
In previous articles, I have outlined, that the Hang Power Clean is a variation of the Power Clean and that the difference between the Hang Power Clean vs Power Clean is the start position.
Also, check out the short explainer video of the difference between a Hang Power Clean and a Power Clean.
The next logical question is how to perform a Hang Power Clean.
How to do a Hang Power Clean?
To be honest, it’s pretty simple, the Hang Power Clean technique is the same as the Power Clean technique.
Since the Hang Power Clean is a variation of the Power Clean with just a different start position, it’s not a different exercise and the technical phases are exactly the same as in the Power Clean.
The start position of the Hang Power Clean can vary between from the mid-shin to the hip.
Some people distinguish between
- a High Hang Power Clean, which refers to the start position from the hip, and
- a Low Hang Power Clean, which refers to the start position from below the knee.
Whilst this differentiation makes sense, I believe it’s a bit simplistic, as there are more hang positions than just two.
Using more than two hang positions is important for technical learning and corrective exercises.
What does that mean?
As an example, if an athlete struggles to find the right contact point on the mid-thigh during the execution of the Power Clean, a possible solution could be using Hang Power Cleans from the mid-thigh position to create awareness of where the right contact point is.
Check out this example from BMX rider Ruby Huisman, starting from the mid-thigh position
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By varying the start position, you can work on different technical key points of a give lift. Check out this example of the Hang Power Clean. Great demonstration @rubyhuisman 👍🏻 #strengthtraining #bmxsupercross #roadtotokyo2020 #bmx #bmxrider #bmxriders #bmxracing #bmxracerider#bmxraceriders #strengthandconditioning #strengthtrainingprogram #derkraftmeister
What are the different start positions of the Hang Power Clean technique?
I have outlined the different start positions I am using in the article What is a Hang Power Clean
- from the hip
- from the mid-thigh
- from above the knees
- from below the knees
- from the mid-shin
How do the start positions influence the Hang Power Clean technique?
As I mentioned, the Hang Power Clean technique is the same as the Power Clean technique and goes through the same phases as the Power Clean technique.
- Start position, the bar rests on the ground
- First pull, from the moment of separation (separating bar from ground) until below the knees
- Transition, from below the knees to mid-thigh
- Second pull, from mid-thigh until the final height of the bar
- Catch, receiving the bar on the shoulders until stabilization
- Recovery, from stabilization into end position
For a more detailed outline, check out the video below and/or the article How to do a Power Clean
Back to the topic, depending on the start position you are choosing for the Hang Power Clean you go through the associated phases.
I agree that wasn’t explained very well.
A practical example, if you do the Hang Power Clean from the mid-thigh position, you will go through the technical phases of
- Second pull
For the simple fact, that the other phases (first pull and transition) have been taken out of the equation due to a higher start position.
Check out these resources about the Hang Power Clean technique:
- Hang Power Clean from Catalystathletics
- Hang Power Clean ExRx.net
- How to do a Hang Power Clean from WOD Star
- Power Up With The Hang Power Clean from Muscle & Fitness
Concluding How to do a Hang Power Clean
The Hang Power Clean is a variation of the Power Clean with a variation in the start position, consequently, the Hang Power Clean technique is the same as the Power Clean technique.
As I have outlined in this article, the technical phases of the Hang Power Clean technique can vary depending on the start position you are choosing.