How to Do the Perfect Hang Power Clean (Complete Guide)

Perfect Hang Power Clean Technique

The hang power clean develops explosive hip extension and athletic power from the hang position. ChAIron's AI coaching ensures optimal timing and power transfer for maximum athletic development.

Step-by-Step Form Guide

Hang Setup:Hold bar at hip level with hook grip, feet hip-width apart
Loading Position:Hinge hips back slightly, maintain proud chest and neutral spine
Explosive Extension:Drive hips forward explosively, extend ankles and knees
High Pull:Shrug shoulders and pull elbows high as bar accelerates upward
Catch Position:Drop under bar, catch at shoulder level in quarter squat
Recovery:Stand up with bar at shoulder level, control the descent

Common Mistakes to Avoid

Starting with bar too far from body
Using arms too early in the pull
Not fully extending hips before pulling
Catching bar too high or too low
Poor bar path during the pull phase

AI Coaching Benefits

Hip extension timing and explosiveness
Bar path and acceleration patterns
Catch position depth and stability
Elbow position during high pull phase
Power transfer efficiency throughout movement

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