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 slowlySpotter 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 Lifted | Average Reps | One Rep Max Average |
|---|---|---|
| 108.9 lbs | 6.1 | 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:
Alternatives
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 WeightsThere 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.