Quick Answer
Hang Power Clean is a intermediate strength exercise that targets your hamstrings, glutes and traps. It uses a machine. Set Smith bar at knee height.
Video Tutorial
How to Perform the Hang Power Clean
- 1
Set Smith bar at knee height.
- 2
Stand feet shoulder-width.
- 3
Grip bar overhand, slightly wider than shoulders.
- 4
Unrack bar. Start hang position (bar at knees).
- 5
Explosively extend hips/knees (jump).
- 6
Shrug shoulders, pull bar up.
- 7
Quickly drop into partial squat.
- 8
Rotate elbows under bar, catch in front rack.
- 9
Stand up.
- 10
Lower bar carefully. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Hang Power Clean isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Single-Arm Kettlebell Swing
Hamstrings, Glutes • Kettlebells
Kettlebell Swing
Hamstrings, Glutes, Shoulders • Dumbbell
Reverse Plank
Glutes, Hamstrings • Body Only
Frequently Asked Questions
What muscles does the Hang Power Clean work?
The Hang Power Clean primarily works your hamstrings, glutes and traps. Secondary muscles include the lower back, quadriceps and shoulders.
What equipment do I need for the Hang Power Clean?
The Hang Power Clean needs a machine. You can perform it at home or at the gym as long as you have what's listed.
Is the Hang Power Clean suitable for beginners?
The Hang Power Clean is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Hang Power Clean should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hang Power Clean every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings, glutes and traps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.