© National Strength and Conditioning Association

Volume 29, Number 5, pages 26–35

Keywords: weightlifting; teaching progression; hang clean;

resistance training
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A 6-Step Progression Model for Teaching

the Hang Power Clean
James Duba, CSCS, William J. Kraemer, PhD, CSCS, FNSCA, Gerard Martin, MA, CSCS, *D
University of Connecticut, Storrs, Connecticut

and safety. The hang power clean is a

summary variation of the clean and jerk exercise
(7). However, in the hang power clean,
Many strength and conditioning the athlete stands holding the bar above
the knees in the starting position, the top
professionals use variations of the of the thighs are well above parallel to the
Olympic-style lifts as a major part of ground in the catch (quarter to half front
squat), and the jerk is not performed.
their overall conditioning program. During the entire clean pull, there are 3
main portions: the first pull, the transi-
However, when it comes to instruct- tion phase, and the second pull. The
ing beginners on how to perform hang power clean begins from the hang
position (Figure 1), which is the position
these lifts, there seems to be a high at which the second pull starts. Multiple
studies examining weightlifting have
amount of disagreement among found this portion of the clean pull to
professionals. Therefore, the pur- produce the highest bar velocity, ground
reaction forces, and power output when
pose of this article is to give the compared with the first pull and the
transition phase (1–4, 8). For this rea-
strength and conditioning practi- son, the hang power clean allows the ath-
tioner one of many practical ap- lete to produce a high power output
without completion of the more chal-
proaches to teaching hang power lenging full clean, which is performed
from the floor and received in a position
cleans. at which the top of the thighs are parallel
or below parallel to the ground. This 6-
Introduction step progression allows most beginning
he purpose of this article is to give athletes to quickly acquire the skills to be

T the strength and conditioning

specialist a step-by-step approach
to teach the hang power clean in a man-
efficient with the hang power clean.

Two strength exercises that have the po-

Figure 1. Hang position.
ner that allows for optimal performance tential to aid in the success of the hang

26 October 2007 • Strength and Conditioning Journal

Figure 2. Catch position.

power clean are the front squat and the across the age span. Thus the purpose tant components of the hang power
Romanian dead lift (RDL) (5, 6). Proper of this article is to give the strength clean. This step-like model illustrates
performance in both exercises helps de- and conditioning specialist the tools that each step is a base for the next step.
velop the posture, flexibility, and posi- to easily teach and incorporate this
tioning needed for the hang power power training into a resistance
clean. More specifically, the RDL estab- training program. Too often power
lishes the separation of low back-hip training and the use of the Olympic-
movement (hip-hinge) and posture style lifts are left out of a program
needs for getting into the proper hang due to the concerns for teaching
position (Figure 1), and the front squat technique. This should not be a bar-
familiarizes athletes with the catch posi- rier to optimal training, and with the
tion (Figure 2). Due to the importance proper instruction one can teach,
of these 2 exercises, the RDL and the learn, and incorporate the hang
front squat are at the base of this pro- power clean and therefore enhance
gression. the power training aspect of any pro-
gram. Figure 3. Six-step model for the hang
Power training is important in any power clean.This figure illus-
strength training program dedicated 6-Step Progression Model trates the importance of
to developing athletic performance This 6-step progression model works to each step being the base for
or even optimal physical fitness identify and teach the athlete the impor- the subsequent step.

October 2007 • Strength and Conditioning Journal 27

 Figure 4. Power stance. Figure 5. Strength stance. Figure 6. Front squat starting/ending
position; hang power clean
ending position.
For example, once the athlete is able to the squat stance): shoulder width or
properly perform the first step, we build slightly wider, toes forward or slight-
onto that and move on to the next step, ly outward, weight on full foot (Fig- when teaching the hang power clean, the
progressively building up to the com- ure 5) first goal is to get the athlete comfort-
plete exercise. By learning each step in • Proper posture: chest out, shoulders able with the starting (via the RDL) and
the progression and building the move- neutral, head always in neutral align- ending (via the front squat) positions.
ments up to the hang power clean, one ment with spine, eyes looking for-
can successfully achieve proper tech- ward (See all figures and Table 1 for Starting Position: Romanian Dead
nique (Figure 3). posture cues.) Lift Into the Hang Position
• Grip: firm, shoulder width, thumbs
Important Stances and Posture Step 1: Romanian Dead Lift and in, closed-grip or hook grip, wrists
The important stances and posture asso- Front Squat (Hang Position and curled under bar
ciated with the progression are described the Catch Position) • Stance: power stance (Figure 4)
as follows: Purpose • Starting position: knees unlocked,
To teach the athlete 2 exercises that in- proper posture, bar against thighs,
• Power stance (also referred to as fluence the ability to properly perform elbows extended and out
the pulling stance): hip width, feet the hang power clean. The RDL and • Action for the RDL: from correct
forward, weight on mid foot (Fig- front squat help reinforce proper start- position above, lower the bar by
ure 4) ing and ending positions for the hang pushing (flexing) the hips back
• Strength stance (also referred to as power clean, respectively. Therefore, until the back begins to lose its

28 October 2007 • Strength and Conditioning Journal

 Table 1
Posture Cues to Be Used for the Different Steps of the Progression

Cue How it helps When to use

“Back tight,” “Big chest,” “Get tall” Cues athlete to tighten and/or arch his/her When the athlete is learning proper
back to improve on posture. posture or he/she is rounding the back at
any time during the movement.

“Look straight ahead” Cues athlete to have a focus point on which When the athlete is losing concentration
he/she can fix without being distracted. or looks excessively upward or downward
Also helps athlete keep his/her head to the point at which his/her focus is
neutral and in alignment with the spine. negatively affecting head position.

“Head in line with body” Cues athlete to keep head in a neutral When the athlete has a tendency to
alignment with the spine. hyperextend his/her neck, causing the
athlete to hyperextend the back during the
power shrug, jump shrug, or hang clean.

Table 2
Action Cues for the Romanian Dead Lift and Getting Into the Hang Position

Cue How it helps When to use

“Keep your posture strong” Cues the athlete to maintain proper When teaching the athlete to get into the
posture. hang position; if the athlete begins to lose
proper posture when getting into the
hang position.

“Push the hips back until Cues the athlete to lower the bar through When teaching the athlete to get into the
shoulders are in front of the bar,” hip flexion, not knee flexion. hang position; if the athlete begins to bend
“Lower the bar only by pushing the knees to lower the bar.
the hips back,” “Keep the knees
at a constant angle,” “Stretch
your hamstrings by leaning over
the bar”
“Keep your arms long” Prevents the athlete from bending the el- When teaching the athlete to get into the
bows when getting into the hang position. hang position; if the athlete has a tendency
to bend his/her elbows when getting into
the hang position.

“Keep the bar against Reminds the athlete the importance of When teaching the athlete to get into the
your body” keeping the bar close to his/her body. hang position; if the athlete loses contact of
the bar with the body when getting into the
hang position.

“Curl your wrists under the bar” Reinforces the good habit of flexing the When teaching the athlete to get into the
wrists in, which helps keep the bar close hang position; if the athlete does not curl
and the elbows out. the wrist under the bar in the starting posi-
tion consistently.

arch. Depending on flexibility, the ward, returning to the starting posi- below mid-thigh, until the shoulders
athlete may be able to hold proper tion. (See Table 2 for RDL action are slightly in front of the bar and
posture until the bar is well below cues.) tension is felt in the hamstrings, and
the patella. From this bottom posi- • Action for getting into the hang po- then pause. Note: This action should
tion, the athlete raises the bar by sition: assume the same action as the only be used when teaching begin-
driving (extending) the hips for- RDL, only lowering the bar to just ners the hang position. The RDL it-

October 2007 • Strength and Conditioning Journal 29

 Table 3
Action Cues for the Front Squat

Cue How it helps When to use

“Elbows up” Reinforces the athlete to keep his/her When teaching the front squat; if athlete
elbows up throughout the exercise; also has a tendency to lower his/her elbows at
helps reinforce proper upright posture. any time during execution of the exercise.

“Chest out” Reinforces the athlete to keep his/her chest When teaching the front squat; if athlete
up and posture strong and upright has a tendency to lose proper posture at
throughout the exercise. any time during execution of the exercise.

“Hips back” Reinforces the athlete to push the hips and When teaching the front squat; if athlete
weight back during the descent. fails to push the hips back during execution
of the exercise.

“Knees out” Reinforces the athlete to push the knees When teaching the front squat; if athlete
out during the descent, preventing valgus has a tendency to let the knees cave in
movement of the knees. during execution of the exercise.

“Weight back on heels” Reinforces the athlete to push the hips and When teaching the front squat; if athlete
weight back during the descent. fails to keep the weight back on the heels
during execution of the exercise.

Table 4
Action Cues for the Power Shrug

Cue How it helps When to use

“Keep the bar close throughout Reminds the lifter to keep the bar close When teaching the power shrug; if the
the movement” early, which helps prevent looping of the athlete has a tendency to lose contact
bar during the hang clean. between the bar and the body when
performing the power shrug.

“Push your feet through the Encourages the athlete to achieve full When teaching the athlete the triple
ground and get tall,” “Extend extension of the ankles, knees, and hips, extension during the power shrug; if the
your hips,” “Get your head high” which is a skill that transfers to the hang athlete has a tendency to achieve only
clean. partial extension of the ankles, knees, and
hips when performing the power shrug.

“Bring your shoulders to your Reinforces the athlete to shrug his/her When teaching the athlete the shrug
ears,” “Push your shoulders shoulders straight up to the ears when portion of the power shrug; if the athlete
through my hand” (as the coach achieving triple extension, which transfers has a tendency to shrug backward or
places his/her hands on the to the hang clean. forward instead of shrugging straight up
athlete’s shoulder) to the ears.

self familiarizes the athlete with the Ending Position: Front Squat Into • Action for the front squat: keeping
hang position and can be used in iso- the Catch Position the weight on the heels, the chest
lation as a strengthening exercise. • Grip: front squat rack position (Fig- out, and the elbows up, forward, and
• Ending position for the RDL: knees ures 2, 5, 6) aligned in the sagittal plane, push
unlocked, proper posture, bar • Stance: strength stance (Figure 5) the hips back and flex the knees,
against thighs, elbows extended and • Starting position: standing with the keeping them in line with the feet,
out weight on the heels; proper posture; and descend into a position at which
• Ending position for the getting into and the elbows up, forward, and the top of the thighs is approximate-
the hang position: hang position aligned in the sagittal plane (Fig- ly parallel to the ground. From this
(Figure 1) ure 6) bottom position, push the heels

30 October 2007 • Strength and Conditioning Journal

Figure 7. Power shrug ending position.

through the ground to extend the up, forward, and aligned in the sagit- • Action: after getting into the hang posi-
knees and hips while keeping the tal plane (Figure 6) tion, initiate the movement by pushing
chest out and the elbows up, for- • Ending position for getting into the the feet through the ground, achieving
ward, and aligned in the sagittal catch position: catch position (Fig- extension of the ankles, knees, and
plane. (See Table 3 for front squat ure 2) hips. This initial force through the
action cues.) ground aids in a near-simultaneous
• Action for getting into the catch po- Step 2: Power Shrug complete shrugging of the shoulders
sition: assume the same action as Purpose up to the ears. Pause and balance in
the full front squat with only quar- To teach the athlete to attain triple ex- the end position. The elbows should
ter to half of full front squat depth. tension while properly executing the not bend during the power shrug. (See
Note: This action should only be shrug and keeping the bar close to the Table 4 for power shrug action cues.)
used when teaching beginners the body. • Ending stance: hip width, ankles ex-
catch position. The front squat it- tended, weight on balls of feet
self familiarizes the athlete with the • Grip: firm, shoulder width, thumbs • Ending position: balanced on balls
catch position and can be used in in, closed grip or hook grip, wrists of feet with full extension of ankles,
isolation as a strengthening exer- curled under bar knees, and hips; shoulders are
cise. • Starting stance: power stance (Fig- shrugged up to ears; proper posture;
• Ending position for the front squat: ure 4) bar against thighs; elbows extended,
standing with the weight on the • Starting position: hang position out, and facing away from each other
heels; proper posture; and the elbows (Figure 1) (Figure 7)

October 2007 • Strength and Conditioning Journal 31

 Table 5
Action Cues for the Jump Shrug

Cue How it helps When to use

“Keep the bar close during the Reminds the lifter to keep the bar close When teaching the jump shrug; if the
jump” early, which helps prevent looping of the athlete has a tendency to lose contact
bar during the hang clean. between the bar and the body when
performing the jump shrug.

“Big jump,” “Push your feet Encourages the athlete to achieve full When teaching the athlete to attain triple
through the ground,” “Extend extension of the ankles, knees, and hips, extension during the jump shrug; if the
your hips,” “Get your head high” which is a skill that transfers to the hang athlete has a tendency to achieve only
clean. partial extension of the ankles, knees, and
hips when performing the jump shrug.

“Bring your shoulders to your Reinforces the athlete to shrug his/her When teaching the athlete the shrug por-
ears,” “Push your shoulders shoulders straight up to the ears when tion of the jump shrug; if the athlete has a
through my hand” (as the coach achieving triple extension, which transfers tendency to shrug backward or forward in-
places his/her hands on the ath- to the hang clean. stead of shrugging straight up to the ears.
lete’s shoulder)

Table 6
Action Cues for the Row

Cue How it helps When to use

“Keep the bar close to the body” Reminds the athlete to keep the bar close When teaching the row; if the athlete fails
to the body during the row; helps keep the to keep the bar close to the body.
bar under the elbows during the row.

“Bring the elbows high,” “Keep Reminds the athlete to keep the elbows out When teaching the row, if the athlete fails
the bar under the elbows,” “Keep during the row. to keep the elbows out and directly under
the elbows out” the bar.

Step 2B: Jump Shrug initial force through the ground aids tion to detail must taken with teaching
Purpose in a near-simultaneous complete the row because this exercise has the po-
This optional step can be used if the ath- shrugging the shoulders up to the tential to cause premature arm bending
lete is having trouble with attaining full ears. Land in the power stance. The during the second pull, which is not desir-
triple extension with the power shrug. elbows should not bend during the able. Therefore, it is important to achieve
Jumping may allow for a more natural jump shrug. (See Table 5 for jump full extension of the ankles, knees, and
completion of triple extension for some shrug action cues.) hips in addition to the finishing of the
athletes. • Ending position: return to hang po- power shrug before initiating the row
sition when performing steps 3 and 4. Also, be-
• Grip: firm, shoulder width, thumbs cause the main purpose of the row is to
in, closed grip or hook grip, wrists Step 3: Power Shrug Plus Row keep the bar close to the body and elbows
curled under bar (Due to the strength required for the out, the strength and conditioning coach
• Stance: power stance (Figure 4) row, younger athletes may need to use a may chose to eliminate this step with
• Starting position: hang position lighter-than-standard bar with this exer- those athletes who are able to keep the bar
(Figure 1) cise.) close to the body and the elbows out with-
• Action: after getting into the hang out the use of the row before the catch
position, initiate the movement by Purpose of the Row (i.e., move directly from Step 2: Power
pushing the feet through the ground To teach the athlete to keep the bar close Shrug to Step 5: Power Shrug Plus Catch).
and jump, achieving full extension to the body and to keep the elbows out This coaching decision should be based
of the ankles, knees, and hips. This throughout the movement. Note: Atten- on each athlete’s needs.

32 October 2007 • Strength and Conditioning Journal

Figure 8. Power shrug plus row ending position.

• Grip: firm, shoulder width, thumbs knees, and hips; shoulders are Purpose of the Catch
in, closed grip or hook grip, wrists shrugged up to ears; elbows rowed To teach the athlete to displace the feet
curled under bar up and out aligned in the frontal and get under the bar properly.
• Starting stance: power stance (Fig- plane; proper posture; bar close to
ure 4) body and directly under elbows (Fig- • Starting grip: firm, shoulder width,
• Starting position: hang position ure 8) thumbs in, closed grip or hook grip,
(Figure 1) wrists curled under bar
• Action: after proper completion of the Step 4: Power Shrug Plus Row • Starting stance: power stance (Fig-
power shrug, row the elbows up, keep- Plus Catch ure 4)
ing the bar close to the body and (Due to the strength required for the • Starting position: hang position
under the elbows until the elbows and row, younger athletes may need to use a (Figure 1)
upper arm are at approximately 90° of lighter-than-standard bar with this exer- • Action: After proper completion of
flexion and abduction, respectively; cise.) the power shrug and row, drop the
pause and balance in the end position. body under the bar while shooting
(See Table 6 for row action cues.) Purpose the elbows forward and through
• Ending stance: hip width, ankles ex- To perform each individual step of the (down and around the bar), catching
tended, weight on balls of feet hang power clean with a pause between the bar in the front squat rack posi-
• Ending position: balanced on balls each step, assuring proper position and tion. During the drop, the feet dis-
of feet with full extension of ankles, execution. place from the power stance to the

October 2007 • Strength and Conditioning Journal 33

 Table 7
Action Cues for the Catch

Cue How it helps When to use

“Shoot your elbows through Teaches the athlete that proper perfor- When teaching the catch; if the athlete has
fast,” “Keep the bar close to your mance in the catch is achieved by keeping a tendency to loop the bar out during the
body,” “Rotate your elbows the bar close to his/her body and by using catch; if the athlete’s elbows are not staying
around the bar,” “Get under the quickness and body control to get under out and rotating around the bar; if the ath-
bar” the bar quick, as opposed to trying to mus- lete lacks quickness when getting under
cle the bar up using his/her arms. the bar; if the athlete is not dropping under
the bar during the catch.

“Displace your feet from hip Teaches the athlete to move his/her feet When teaching the catch; if the athlete is
width to shoulder width apart” from the power stance to the strength not displacing his/her feet at all or if the
stance during the catch; fixes/ prevents ex- athlete has a tendency to stomp his/her
cessive stomping or displacement of the feet back and into the ground during the
feet during the catch. catch; if the athlete is displacing his/her feet
excessively in the catch.

“Land with a flat foot” Teaches the athlete to land with a full foot When teaching the catch; if the athlete is
and helps develop a good stable base in the unstable in the catch or tends to stay on the
catch. balls of the feet during the catch.

“Feet and bar hit together in the Teaches the athlete proper rhythm and tim- When teaching the catch; if the athlete’s
catch” ing of the catch. timing is obviously off during the catch.
(This error is common when the athlete
does not “shoot” the elbows through quick
enough.)

“Elbows and butt should face Teaches the athlete to sit his/her weight When teaching the catch; if the athlete
away from each other in the back and to get the elbows high in the tends to land with insufficient hip flexion
catch” catch. and/or insufficient elbow height.

strength stance. Proper timing is thumbs in, closed grip or hook grip, • Ending position: catch position
vital and is achieved when the catch wrists curled under bar (Figure 2); the athlete then finishes
and feet landing occur simultane- • Starting stance: power stance (Fig- the front squat driving through the
ously. (See Table 7 for catch action ure 4) heels with the elbows up, forward,
cues.) • Starting position: hang position and aligned in the sagittal plane
• Ending stance: strength stance (Fig- (Figure 1) (Figure 6).
ure 5) • Action: After proper completion of
• Ending grip: front squat rack posi- the power shrug, drop the body Step 6: Hang Power Clean
tion (Figures 2, 5, 6) under the bar while shooting the el- Purpose
• Ending position: catch position bows up, out, and through (down To put the steps together as one full
(Figure 2); the athlete then finishes and around the bar), catching the bar movement.
the front squat driving through the in the front squat rack position. Dur-
heels with the elbows up, forward, ing the drop, the feet displace from • Starting grip: firm, shoulder width,
and aligned in the sagittal plane the power stance to the strength thumbs in, closed grip or hook grip,
(Figure 6). stance. Proper timing is vital and is wrists curled under bar
achieved when the catch and feet • Starting stance: power stance (Fig-
Step 5: Power Shrug Plus Catch landing occur simultaneously. ure 4)
Purpose • Ending stance: strength stance (Fig- • Starting position: hang position
To put the steps together with only 1 ure 5) (Figure 1)
pause during the movement. • Ending grip: front squat rack posi- • Action: initiate the power shrug, jump
• Starting grip: firm, shoulder width, tion (Figures 2, 5, 6) and catch the bar in the proper posi-

34 October 2007 • Strength and Conditioning Journal

 tion. Be careful not to use arm 2. GARHAMMER, J. Power production by
strength to pull the bar to the catch Olympic weightlifters. Med. Sci.
but use mainly the hip and knee ex- Sports. Exerc. 12:54–60. 1980.
tension from the power shrug to initi- 3. GARHAMMER, J. Biomechanical analysis
ate force into the bar. Arms work only profiles of Olympic weightlifters. Int.
to transmit force and power generated J. Sport. Biomech. 1:122–130. 1985.
by the lower body to the bar. (See each 4. GOURGOULIS, V., N. AGGELOUSIS, G.
step for details of the power shrug and MAVROMATIS, AND A. GARAS. Three-
the catch.) Note: many of the cues dimensional kinematic analysis of the
from each step (Tables 1–7) are rele- snatch of elite Greek weightlifters. J. Kraemer
vant to use because similar mistakes Sport Sci. 18:643–652. 2000.
are made when the athlete puts the 5. G RAHAM , J.F. Exercise techniques: William J. Kraemer is a professor of kine-
steps together into 1 full movement. Stiff-leg dead lift. Strength Cond. J. siology, as well as a professor of physiolo-
• Ending stance: strength stance (Fig- 23(4):70–77. 2001. gy and neurobiology, in the Department
ure 5) 6. G RAHAM , J.F. Exercise techniques: of Kinesiology and Human Performance
• Ending grip: front squat rack posi- Front squat. Strength Cond. J. Laboratory at the University of Connecti-
tion (Figures 2, 5, 6) 24(3):75–76. 2002. cut. He is editor-in-chief of the Journal of
• Ending position: catch position 7. PIERCE, K. Clean and jerk. Strength Strength and Conditioning Research and
(Figure 2); the athlete then finishes Cond. J. 21(3):46–47. 1999. a past president of the NSCA.
the front squat driving through the 8. SOUZA, A.L., S.D. SHIMADA, AND A.
heels with the elbows up, forward, KOONTZ. Ground reaction forces dur-
and aligned in the sagittal plane ing the power clean. J. Strength Cond.
(Figure 6). Res. 16:423–427. 2002.

As the athlete becomes more efficient

at putting the steps together into 1 full
movement, the consistency of perfor-
mance and the overall timing should
improve. The next step for the coach is
to appropriately increase weight for
each individual athlete, based on his or
her careful judgment. In addition, the Martin
steps may still be used as part of the
warm-up with an empty barbell. This Duba Gerard Martin is the strength and condi-
type of technique training may be used tioning coordinator at the University of
at the beginning of weight room ses- James Duba is a graduate assistant Connecticut.
sions, during which a variation of the strength coach at the University of Con-
hang power clean will be used. For ex- necticut.
ample, a warm-up for the day may con-
sist of 5 minutes of mobility work,
then 5 minutes of power/squat clean
technique work that typically is a bar-
bell complex with the steps added
(e.g., RDL, power shrug, power shrug
plus catch, hang power clean, front
squat). This helps to mentally prepare
the athlete for the workout and to rein-
force proper technique. ♦

References
1. E NOKA , R.M. The pull in Olympic
weightlifting. Med. Sci. Sports. 11:131–
137. 1979.

October 2007 • Strength and Conditioning Journal 35