Hang Power Clean

Intro

Let’s go over some points of performance
For Set up, you want:
- feet under your hips in jumping stance
- grip a thumbs distance away from your legs
- hook grip
with the hang you skip the first pull so we will be focused on the second and third pull
You’ll start by bowing over until the bar is just above your knees
- from here your shoulders are in front of the bar
- your shins are vertical
- you’re looking straight forward
- back tight with shoulders back
- knuckles facing the ground
as you extend into the high hang position you want to keep the bar close to you with your lats engaged
- in the high hang position your back is vertical
- your feet are balanced on the ground
- you’re ready for extension
You’ll hit triple extension
- with ankles, knees and hips all extended
- shrug
- high pull
- and turn over
Feet shuffle out into a catching stance
hip crease stays above parallel

Burgener Warm Up
- high-hang dip and drive
  - check extension
  - check arms for bend
  - check shrug
- high-hang dip, drive and high pull
  - check order of operations
    - pull, extend, pull, turn over
  - check extension
- high-hang power clean
work low and high positions
Low hang pause singles
- check
  - vertical shins
  - shoulders over bar
  - back tight / lats tight
Low hang power clean singles
- reset every time
- check positioning
Low hang power clean sets