Movement Tip: The Hang Power Clean

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This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may be getting a little confused with all the different names and variations on the clean! But don’t panic just yet – it’s fairly straightforward when you break it down using the ideas of Hang and Power that we learnt in the previous weeks i.e.:
1. Hang – starting from above the ground (usually just above the knee)
2. Power – don’t have to drop into a full squat position
3. Clean (differentiates it from the Snatch, the other Olympic Weightlifting movement)

Points Of Performance

  • Stand on feet with hip-width apart
  • Hands about one thumb’s distance from hips
  • Hook grip on the bar
  • Lumbar curve maintained
  • Deadlift the bar to the hang position
  • Extend hips and legs rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received in a partial front squat
  • Complete at full hip and knee extension with the bar in the front rack position
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Movement Tip: The Power Clean
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