Hang Power Clean (Above Knee)

ExercisesOlympic Weightlifting
Written By

The Hang Power Clean from above 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

  • Shoulders should be slightly in front of the barbell when viewed from the side

  • Pause at the top of the knee before initiating barbell movement up the thigh and into the hips

  • 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

  • Balance too far forward/backwards in Clean pull

  • Excessive straightening of the knees during the first pull

  • Early initiation of the 2nd pull

Common Faults:

  • Yanking/Failing to pause or control barbell when lowering into hang position

  • Knees shifting forward to accommodate weak low back (shoulders behind bar at knee)

  • 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

  • Teaches athlete to trust legs/timing

  • 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 (below knee), Hang Power Clean (upper thigh), Dip Power Clean

Previous

Hang Power Clean (Below Knee)
Next

Dip Power Clean