The Hang Power Clean from below the knee is an accessory exercise for the Clean in Olympic weightlifting.
Points of Performance:
- Deadlift the barbell up as similarly to your clean pull as possible
- Hinge at the hips while simultaneously bending the knees to load the muscles in the front and back of your legs
- As you lower across the knees increase their bending to further load the quadriceps
- Pause at the bottom of the knee before initiating barbell movement over the knees and up the thigh and into the hips
- At the bottom of your knee the front edge of your shoulders should be at their furthest point ahead of the barbell
- Elbows should face towards the outside and remain straight until vertical drive is complete
- Arms aggressively pull your body down into the correct receiving position.
- Receive the bar above parallel (femur parallel or above in relation to floor).
- A missed Hang Power Clean should result in a Hang Clean (full squat). In other words your feet should land in your squat position on all power cleans.
Error Correction:
- All of the corrections of the Power Clean
- Hips rising too quickly off the floor in the Clean
- Balance too far forward/backwards off the floor
- Hip dominate/excessive horizontal force in 2nd pull
Common Faults:
- Yanking/Failing to pause or control barbell when lowering into hang position
- Bar drifting out lower to and below knee (common when strength is the issue)
- Hinging primarily at the hips to only use hamstrings and no quadriceps (shoulders far ahead of bar at knee)
- Casting out from the knee instead of driving the bar up the thigh into the hips
- Spreading the feet excessively to receive above parallel
Training Effects:
- Strengthens low back
- Strengthens anterior and posterior chains together
- Increases speed of turnover (this effect is amplified the higher the hang position).
- Develops ability to absorb force and abruptly arrest momentum.
Other Benefits:
- Can be effective in teaching an athlete to relax their arms and trust their legs
- Effective at lighter weights to develop mechanics and consistency while still allowing recovery between tough workouts.
- Can be used easily by athletes with flexibility/movement limitations due to injury or lack of flexibility.
See also: Power Clean, Hang Power Clean (above knee), Hang Power Clean (upper thigh), Dip Power Clean
