The Hang Power Clean is a intermediate-friendly barbell strength exercise that targets the quadriceps, glutes and traps, with the hamstrings, lats, middle back, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Take a clean grip just outside your thighs and stand tall with the bar against the front of the legs.
Brace your trunk and pull your shoulder blades back so the lats hold the bar close.
Hinge at the hips and slide the bar down to just above the knees with the back angle unchanged.
Drive through the whole foot and extend the knees and hips explosively into the bar.
Shrug and pull your elbows up and out, then whip them around the bar as you drop into a quarter squat.
Stand out of the partial catch with the bar racked, then return it to the hang under control.
02 The payoff
Why it earns its spot
Develops explosive hip extension with a lower technical barrier than the full clean.
Reinforces a fast, aggressive turnover under the bar.
Builds trap, upper back and grip strength through heavy pulling volume.
03 Don't do this
Common mistakes
Dropping into a full squat to catch, which turns the lift into a hang clean and loses the power target.
Bending the arms before full extension, which cuts the hip drive short and slows the bar.
Letting the bar swing away from the thighs, which forces a forward catch and stresses the wrists.
Landing with the feet wide and flat, which kills the ability to stand out of the receiving position.
EGON Put it on record
Track it in EGON.
Log every set of the Hang Power Clean, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
