Hang Power Clean is a weightlifting movement on Fiz. Pull the barbell from the hang (above the knee) to a partial-squat front rack. Also known as hpc. Primary muscles: hamstrings, glutes, upper back. Scored by reps + weight. Featured in DT, Olympic Day.
Hang Power Clean
also hpc
Pull the barbell from the hang (above the knee) to a partial-squat front rack
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Hamstrings, glutes, upper back
Secondary
Quads, lats, shoulders, core, forearms
Appears in
DT, Olympic Day on Fiz
How to do a hang power clean
3 steps- Stand tall holding the bar at your hips, then hinge to bring it just above the knee.
- From that position, drive the hips through and shrug.
- Pull under and receive the bar in a front rack above parallel, then stand.
What counts as a rep
Movement standard- The bar starts from the hang, not the floor. Where the workout names a position, the athlete descends to it before each rep.
- Received above parallel, then stood to full extension.
Common faults
2 faults
Dipping the knees rather than hinging the hips to reach the start position.
FixPush your hips back to get to the hang. A knee dip puts the bar in the wrong place to pull from.
Trying to muscle the bar up because there is no floor pull to build speed.
FixBe more aggressive with the hips, not the arms. The hang gives you less runway, so the hip drive has to be sharper.
Scaling ladder
1 harder, 1 easier
Hang Power CleanWorks hamstrings, glutes, upper back
Power CleanPull barbell to front rack position
Workouts using the hang power clean
2 on FizFrequently asked
6 answersWhat muscles does the Hang Power Clean work?
Hang Power Clean primarily works hamstrings, glutes, upper back, with secondary engagement of quads, lats, shoulders, core, forearms.
How do you do a Hang Power Clean?
Stand tall holding the bar at your hips, then hinge to bring it just above the knee. From that position, drive the hips through and shrug. Pull under and receive the bar in a front rack above parallel, then stand.
What counts as a rep on the Hang Power Clean?
The bar starts from the hang, not the floor. Where the workout names a position, the athlete descends to it before each rep. Received above parallel, then stood to full extension.
What's an easier alternative to the Hang Power Clean?
Scale it to Power Clean.
What's a harder progression from the Hang Power Clean?
Progress to Hang Squat Clean once the Hang Power Clean is comfortable.
What else is the Hang Power Clean called?
Hang Power Clean is also written hpc. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.