Hang Power Clean (Below Knee)

Jan 8

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The Hang Power Clean from below the knee is an accessory exercise for the Clean in Olympic weightlifting.

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.

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

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.

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.

Implicit vs Explicit Learning