Hang Power Clean

Muscles worked by the Hang Power Clean

Primary

GlutesGluteus MaximusQuadsQuadriceps FemorisTrapsTrapezius

Secondary

Lower BackErector SpinaeHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Hang Power Clean

1. Stand with feet hip-width apart holding a barbell at your thighs.
2. Hinge at the hips to lower the bar to just above the knees.
3. Drive through your hips and legs explosively.
4. Pull the bar up and catch it on your front shoulders in a partial squat.
5. Stand tall with the bar racked on your shoulders.
6. Lower the bar back to the hang position.

Form tips

• Drive through your hips and legs before the arms pull.
• Receive the bar with your thighs above parallel.
• Keep your back flat as you hinge to the start position.

At a glance

Hang Power Clean in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean
• Hang Clean
• Air Bike
• Burpees
• Chin Tuck Hold
• Double Kettlebell Dead Split Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hang-power-clean",
  "name_en": "Hang Power Clean",
  "name_de": "Hang Power Clean",
  "name_es": "Power Clean desde Colgante",
  "description_en": "A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.",
  "description_de": "Ein Clean aus dem Hang, der in einer Teilkniebeuge gefangen wird und explosive Kraft aufbaut, ohne in die volle Kniebeuge zu gehen.",
  "description_es": "Una cargada desde el colgado recibida en una sentadilla parcial, que desarrolla potencia explosiva sin bajar a una sentadilla completa.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps",
    "trapezius"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "clean",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet hip-width apart holding a barbell at your thighs.",
    "Hinge at the hips to lower the bar to just above the knees.",
    "Drive through your hips and legs explosively.",
    "Pull the bar up and catch it on your front shoulders in a partial squat.",
    "Stand tall with the bar racked on your shoulders.",
    "Lower the bar back to the hang position."
  ],
  "instructions_de": [
    "Stehe hüftbreit mit einer Langhantel an den Oberschenkeln.",
    "Beuge an den Hüften, um die Stange knapp über die Knie zu senken.",
    "Treibe Hüften und Beine explosiv durch.",
    "Ziehe die Stange hoch und fange sie auf den vorderen Schultern in einer partiellen Kniebeuge.",
    "Stehe gerade mit der Stange auf den Schultern.",
    "Senke die Stange zurück in die Hangposition."
  ],
  "instructions_es": [
    "De pie con los pies a la anchura de las caderas sujetando la barra a la altura de los muslos.",
    "Realiza una bisagra de cadera para bajar la barra justo por encima de las rodillas.",
    "Extiende caderas y piernas de forma explosiva.",
    "Tira de la barra hacia arriba y recíbela sobre los deltoides frontales en una sentadilla parcial.",
    "Ponte erguido con la barra apoyada en los hombros.",
    "Baja la barra de vuelta a la posición de colgante."
  ],
  "tips_en": [
    "Drive through your hips and legs before the arms pull.",
    "Receive the bar with your thighs above parallel.",
    "Keep your back flat as you hinge to the start position."
  ],
  "tips_de": [
    "Treibe aus Hüfte und Beinen, bevor die Arme ziehen.",
    "Fange die Hantel mit den Oberschenkeln oberhalb der Parallele.",
    "Halte den Rücken flach, während du in die Startposition beugst."
  ],
  "tips_es": [
    "Impulsa con caderas y piernas antes de que tiren los brazos.",
    "Recibe la barra con los muslos por encima de la paralela.",
    "Mantén la espalda plana al flexionar hacia la posición inicial."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/hang-power-clean-start.webp",
      "peak": "images/flat/hang-power-clean-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hang-power-clean");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.