Hang Power Clean
Muscles worked: Quads, Glutes, Traps (assisted by back).
How to do it
- Position the bar at knee height and load it to an appropriate weight.
- Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine.
- Initate the movement by forcefully extending the hips and knees, accelerating into the bar.
- Upon full extension, rebend the hips and knees to lower your receiving position.
- Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Start above the knees
- Big shrug, fast elbows
Logging it
IronPack suggests working in the 2 to 5 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Barbell Shrug - traps
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
Track the hang power clean properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.