Hang Power Clean

Setup: Stand with feet hip-width apart, barbell at mid-thigh, grip just outside knees, chest up, shoulders slightly over the bar, core engaged.

Movement: Explosively extend hips, knees, and ankles to pull the bar upward. Pull under quickly and catch the bar on the front shoulders above parallel, then stand fully to finish.

Standards:

• Bar caught on front shoulders above parallel
• Full hip, knee, and ankle extension during pull
• Controlled stand to full extension

Focus Points: Keep bar close to body, drive powerfully with hips, fast elbows, maintain neutral spine.