Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Barbell
Hang Power Clean — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The hang power clean begins from the "hang" position — bar at the hip crease or above the knee — rather than from the floor. The "power" designation means the bar is caught in a partial squat (hips above parallel), making it faster to cycle than a full squat clean. It is a fundamental Olympic weightlifting derivative in CrossFit that develops explosive hip extension and teaches the timing needed for full cleans and snatches. In DT (deadlift, hang power clean, push jerk), the hang power clean is the middle movement, bridging the pulling from the floor and the pressing overhead.
Quick answer
Hang Power Clean is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesTrapsDeltoidsBicepsCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep hang power clean mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Reduce load, hang muscle clean (no drop under), dumbbell hang power clean. |
How to Do the Hang Power Clean
1
Set up in the hang position: bar at hip crease, hips hinged, slight knee bend, lats engaged.
2
Explosively extend the hips, knees, and ankles simultaneously (the "triple extension").
3
As the bar rises, shrug the shoulders aggressively and pull the elbows high and wide.
4
Drop under the bar into a partial squat, rotating the elbows forward to catch in the front rack.
5
Stand to full hip and knee extension.
6
Lower back to the hang position for the next rep.
Common Mistakes
✕
Pulling with the arms before completing hip extension — arms should remain straight through the pull phase.
✕
Not making contact with the hip before the pull (the "pop") — this is the power source.
✕
Catching with elbows low, which dumps the bar off the shoulders.
Coaching Tips
✓
The hip pop is everything — the arms receive the bar, they do not generate the power.
✓
For DT cycling, develop a fluid rhythm: deadlift → hip hinge to hang → clean → front rack → push jerk.
Scaling Options
Easier / Beginner
Reduce load, hang muscle clean (no drop under), dumbbell hang power clean.
Harder / Advanced
Full squat clean, hang squat clean.
Related WODs
Use Hang Power Clean in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the difference between a hang power clean and a power clean?
A power clean starts from the floor; a hang power clean starts from the hang position (hips or above the knee). Both catch the bar in a partial squat (above parallel). The hang version is faster to cycle in WODs because it skips the full setup from the floor.
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