The hang clean, and hang power clean, are variations of the traditional clean Olympic lift. The hang power clean is performed the same way as the hang clean, but there is a reduced range of motion during the squat segment of the lift.
Both variations extensively tax the ankles, knees and hips extenders, which is sought after by athletes and sportspeople looking to develop explosive strength in these muscle groups. The upper body is also targeted, with the muscles responsible for the dynamic movements of the shoulders, scapula and clavicle recruited to pull the barbell upward onto the athlete’s shoulders.
Both the hang clean and the power hang clean are widely used within sport specific training programs. Both are very effective for developing explosive hip extension capabilities which is highly valuable in many different disciplines, including martial arts, football, rugby and athletics.