The Hang Clean can be complicated if not taught correctly. However, that's not an excuse to avoid the exercise, as it is one of the best ways to increase power.
I recommend performing Cleans from the hang position for two reasons: it's easier to learn and safer to perform; and research shows that it produces the most power—so you get more bang for your buck with each rep.
Below are the four steps I use to teach the Power Clean. I've used this approach successfully with athletes in both individual and group settings.
Step 1: Learn the Initial Position
- Stand up holding barbell with shoulder-width grip
- Stick chest out and pull shoulders back; maintain this position throughout movement
- Push hips back, keeping bar against body
- Slide bar down body until it reaches middle of thighs; shift weight onto heels and position shoulders just in front of bar
- This is the starting position
Step 2: Jump and Shrug
- Assume starting position
- Jump off ground and shrug shoulders; keep arms straight and bar close to body
- Repeat four or five times, resetting after each attempt
- Perform the same jump and shrug without feet leaving ground
- Repeat four or five times, resetting after each attempt
Step 3: Learn the Receiving Position
- Assume starting position
- Perform upright row; keep elbows high
- When bar reaches chest height, rotate elbows in a circular motion from above to beneath bar, until bar is resting on front of shoulders; upper arms should be parallel to ground
Note: If the barbell is causing wrist pain, the elbows are not high enough. Remember, this is a circular motion for the elbows. Most people get into trouble by trying to curl the barbell to their shoulders.
Step 4: Put it Together
- Assume starting position
- Jump and shrug without leaving the ground to propel bar upward; keep bar close to body
- Relax arms as bar moves upward
- When bar reaches chest height, drop into quarter-squat stance and receive bar on front of shoulders
- Stand up and repeat for desired reps
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