FitCi
Hang Power Clean is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the bar at shoulder width, feet hip-width apart, with your back upright and chest open.
- Hinge forward slightly at the hips to lower the bar to just above your knees (the hang position).
- Explosively extend your hips and legs to pull the bar vertically upward.
- Quickly whip your elbows forward and up to meet the bar at the front of your shoulders.
- Bend your knees slightly to catch the bar on your shoulders in a partial squat, then stand up.
- Lower the bar back to the hang position under control and repeat.
Coaching tip
Explode the bar up from the knees onto your shoulders; make the hip drive strong and fast.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, wrist, knee, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Burpee, Dumbbell Clean and Press, Turkish Get-Up
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.