The power clean from the hang is a clean where the bar is received in a partial or semi-squat position only and starts from a hang position and not from the floor. This variant provides most of the benefits of the power snatch from the hang; however, as the bar is caught at the chest (or rack) position, more weight can be handled, which means more strength and power benefits.

Key lifting technique tips:  

Start position          

• Feet are shoulder-width apart
• The bar is gripped with a narrow, clean grip just outside the thighs
• Weight is spread through the whole of each foot
• Knees are slightly flexed, a stretch is felt in the hamstrings
• Hips are flexed and torso, chest and head are forward of the bar
• Lower back is arched, upper back is extended and tight. Head looking forward
• Arms are straight, elbows are locked

Pull   

• The pull is initiated by triple extension occurring across the ankle, knee and hip, causing the bar to travel vertically
• Lower back remains arched, upper back extended and tight and the head is looking forward
• Chest, shoulders and head are still forward of the bar

Jump   

• The ankle, knee and hip are at full extension, so a jump action is performed (the feet may or may not leave the floor)
• The bar continues to travel vertically

Pull under           

• As the bar continues to travel vertically the body pulls under the bar
• The shoulders slightly shrug and the elbows begin to flex
• The ankle, knee and hip quickly flex to pull the body under the bar

Catch/receiving position   

• The upper body catches the bar in the rack position, with the elbows high and the wrists flexed
• The lower body reacts simultaneously, so the heels contact the ground and the knees and hips are slightly flexed

Recovery   

• The bar is then ‘stood up’ by extending the knees and hips.