What is a Hang Clean? | Olympic Weightlifting Technique
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What is a hang clean? How is it different from a power clean, hang power clean, or clean? As in our clean and power clean articles, let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.
Figure 1: the lift starts with the bar hanging in the hands (since “hang” is present).
“Hang” is Present
We begin by examining the words present or not present in the name of the lift.
The word “hang” is present, so the hang clean starts with the barbell hanging in the hands (Figure 1). Usually, the lift will start somewhere around the middle or lower part of the thigh, but you can also start a hang clean from a lower or higher position.
Again - and this is the important part - a hang clean simply starts with the bar hanging in the hands, and thus the lift does not start with the bar resting on the floor.
figure 2: THE LIFT IS RECEIVED IN A FULL DEPTH FRONT SQUAT (SINCE “POWER” AND “SPLIT” ARE NOT PRESENT).
No “Power” or “Split”
The words “power” and “split” are absent, so the lift will not be received in the power position (i.e., a partial depth front squat), nor will it be received in the split position (i.e., with one foot in front of the torso and one foot behind the torso). By default, this means the lift will be received in a full depth front squat (Figure 2).
So . . . What IS a Hang Clean?
Thus, a hang clean is a lift wherein the bar starts hanging in the hands and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then racked (AKA “caught” or “received”) in a full depth front squat position before it is then stood up.
As always, we hope this helps you get stronger and live better.
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