Hang Clean
The hanging power clean or hang clean as it is sometimes referred to, begins at the second pull or phase 2 of the full power clean. The primary difference is that for this lift you do not perform a full squat.
Approach the bar, assume your proper grip and position, i.e., posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below). Lift the weight off the floor, do not pull as rapidly as if you were doing a full power clean; simply lift the weight to just above the top of your knee caps, knees slightly flexed. You are now at the beginning of phase 2 or the ‘second pull.’
Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).
Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.
Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You rack with a little bend of the knees.
Phase 5:
This is again, the recovery position. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Next, lower the weight from the shoulders to the hanging position above knee and perform next repetition. Perform all reps before setting the weight down on the floor. Follow the same steps for the dumbbell version.
Grasp bar and first pull slowly raising it to just above knee to beginning of second pull or phase 2.
Second pull starts from here. Look at the position of the body, i.e., the weight is hanging thus, the name hang clean.
Phase 2: This phase is the clean pull.
Phase 3: Keep motion of 2nd phase (first pull) going into 3rd pull – this is actually the clean high-pull position.
Phase 4: Keep motion of pull going as your flip/rotate the bar onto your shoulders and begin squatting. At this point you have gotten under the bar to begin final completion of the lift.
Phase 5: The recovery position. Stand after the squat, stabilize again; drop your bumper weights to the floor – do not hang onto them, just drop them on the platform. Approach bar and begin next repetition.
