Movement Tip: The Hang Power Clean

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