Full body
Hang Power Clean
The Hang Power Clean is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 19%, upper traps 17% and quads (vastus lateralis) 11%.
How to do it
- Stand tall holding the barbell at the hips with a grip just outside the thighs.
- Hinge the hips back to lower the bar to mid-thigh, back flat and shoulders over the bar.
- Extend the hips and knees explosively and shrug, keeping the arms long at first.
- Pull yourself under and whip the elbows forward to catch the bar on the shoulders in a quarter squat.
- Stand tall, then lower the bar back to the hips.
Tips
- Land with the feet flat and slightly wider than at the start.
- Keep the catch high: thighs stay above parallel.
Common mistakes
- Swinging the bar forward off the hips.
- Reverse curling the bar up with the arms.
- Catching with a soft, rounded upper back.
Muscles worked by the Hang Power Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Starting above the knee skips the first pull. Catching high means a shallower squat. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Hang Power Clean alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Frequently asked questions
What muscles does the Hang Power Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Hang Power Clean good for beginners?
The Hang Power Clean is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Hang Power Clean?
For example the Block Power Clean, Hang Clean and Power Clean. They train mostly the same muscles.
How do you make the Hang Power Clean harder?
Add weight or reps, or move on to the Clean and Clean and Jerk.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.