Power Clean (Hang Clean)

How to do the Power Clean (Hang Clean)

Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while simultaneously pulling with your arms. As you explode up, turn your feet out to the sides and drop down to squat underneath the bar with your elbows out. Straighten your legs and rise to a standing position. Return to the starting position slowly

Spotter Information:
Stand behind the subject and make sure they are steady while performing the clean.

Power Clean Video

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Legs
  • Back
  • Back
  • Latissimus Dorsi
  • Rhomboids

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
108.9 lbs6.1 118 lbs

What is a good starting weight?

Based on an average weight lifted of 108.9 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 54 lbs and aim for 12-15 reps.


Workouts Plans with Power Clean (Hang Clean)

Purpose Type Level
Sport Specific Advanced
Sport Specific Intermediate
Sport Specific Advanced
Sport Specific Advanced
Sport Specific Intermediate
Muscular Definition Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.