The hang power clean involves taking a loaded barbell from the hang position just above the top of the kneecap to the shoulders. The movement begins with a drive of the legs to open the hips fully followed by a shrug of the shoulders to finish the pull. At this point, the lifter pulls under the bar and receives the load in a partial squat (i.e. any squat that does not get to a depth below parallel) before standing to finish the move. It's a simple movement, but it requires a tremendous amount of force as the loads increase.
Here you can see some of our CrossFit women working their hang power cleans during a WOD!
If you're looking for a good, hard workout with hang power cleans, try this:
21-15-9 rep rounds of:
Deadlifts
Hang Power Cleans
Front Squats
Push Jerks
(Men - 95 pounds, Women - 65 pounds)
