What is the difference between a hang clean and a power clean?

A hang clean starts with the bar at the hips or thighs rather than on the floor, reducing the range of motion and technical complexity. A power clean typically refers to catching the bar in a partial squat rather than a full squat, though the term is sometimes used for cleans starting from the floor.

Should I use a hook grip or regular grip for hang cleans?

A hook grip, where your thumb is wrapped by your fingers, provides a more secure hold and is preferred by most Olympic lifters for heavy cleans. However, a regular overhand grip works fine for lighter weights or if you are still building grip strength and thumb tolerance.

How low should the bar go during the hang position?

The bar can start anywhere from the hips to just above the knees depending on the variation, with mid-thigh being most common. Starting higher at the hips emphasizes hip extension power, while starting lower increases the range of motion and hamstring involvement.

Hang Clean (Barbell)

The hang clean is an explosive barbell movement that develops power by lifting the bar from a hanging position at the hips to the front rack position at your shoulders. It suits intermediate to advanced lifters looking to build explosive strength in the legs and hips with less technical demand than a full clean from the floor.

Muscle group: Legs
Primary muscles: quadriceps, hamstrings
Equipment: Barbell

How to do the Hang Clean (Barbell)

Stand holding the barbell at hip height with a shoulder-width grip, feet hip-width apart, and shoulders slightly in front of the bar.
Bend your knees slightly and hinge at the hips to lower the bar to mid-thigh while keeping your back flat and core braced.
Explosively extend your hips, knees, and ankles simultaneously while shrugging your shoulders to accelerate the bar upward.
As the bar rises, pull yourself under it by rotating your elbows forward and around the bar, catching it on your shoulders in a partial front squat.
Stand up fully to complete the rep, then lower the bar back to the starting position at your hips.

Form tips

Keep the bar close to your body throughout the pull to maintain an efficient bar path and maximize power transfer.
Focus on a vertical jump motion during the hip extension rather than pulling the bar with your arms too early.
Catch the bar with your elbows high and pointing forward to secure it properly on your shoulders and avoid wrist strain.

Common mistakes

Pulling with the arms too early instead of driving through the legs: this reduces power generation and makes the lift less efficient.
Letting the bar swing away from the body: this creates a longer, weaker bar path and makes catching the weight more difficult.
Landing with the weight on your toes instead of your full foot: this compromises stability and reduces your ability to control heavier loads.

Sets and reps

For power and strength, perform 3 to 5 sets of 2 to 5 reps with heavier weight and full rest between sets; for hypertrophy and conditioning, use 3 to 4 sets of 6 to 8 reps with moderate weight.

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Frequently asked questions

What is the difference between a hang clean and a power clean?: A hang clean starts with the bar at the hips or thighs rather than on the floor, reducing the range of motion and technical complexity. A power clean typically refers to catching the bar in a partial squat rather than a full squat, though the term is sometimes used for cleans starting from the floor.
Should I use a hook grip or regular grip for hang cleans?: A hook grip, where your thumb is wrapped by your fingers, provides a more secure hold and is preferred by most Olympic lifters for heavy cleans. However, a regular overhand grip works fine for lighter weights or if you are still building grip strength and thumb tolerance.
How low should the bar go during the hang position?: The bar can start anywhere from the hips to just above the knees depending on the variation, with mid-thigh being most common. Starting higher at the hips emphasizes hip extension power, while starting lower increases the range of motion and hamstring involvement.

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