This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may be getting a little confused with all the different names and variations on the clean! But don’t panic just yet – it’s fairly straightforward when you break it down using the ideas of Hang and Power that we learnt in the previous weeks i.e.:
1. Hang – starting from above the ground (usually just above the knee)
2. Power – don’t have to drop into a full squat position
3. Clean (differentiates it from the Snatch, the other Olympic Weightlifting movement)
Points Of Performance
- Stand on feet with hip-width apart
- Hands about one thumb’s distance from hips
- Hook grip on the bar
- Lumbar curve maintained
- Deadlift the bar to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Bar is received in a partial front squat
- Complete at full hip and knee extension with the bar in the front rack position