© 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
summary
Many strength and conditioning
professionals use variations of the
Olympic-style lifts as a major part of
their overall conditioning program.
However, when it comes to instruct-
ing beginners on how to perform
these lifts, there seems to be a high
amount of disagreement among
professionals. Therefore, the pur-
pose of this article is to give the
strength and conditioning practi-
tioner one of many practical ap-
proaches to teaching hang power
cleans.
Introduction
he purpose of this article is to give
T the strength and conditioning
specialist a step-by-step approach
to teach the hang power clean in a man-
ner that allows for optimal performance
26
and safety. The hang power clean is a
variation of the clean and jerk exercise
(7). However, in the hang power clean,
the athlete stands holding the bar above
the knees in the starting position, the top
of the thighs are well above parallel to the
ground in the catch (quarter to half front
squat), and the jerk is not performed.
During the entire clean pull, there are 3
main portions: the first pull, the transi-
tion phase, and the second pull. The
hang power clean begins from the hang
position (Figure 1), which is the position
at which the second pull starts. Multiple
studies examining weightlifting have
found this portion of the clean pull to
produce the highest bar velocity, ground
reaction forces, and power output when
compared with the first pull and the
transition phase (1–4, 8). For this rea-
son, the hang power clean allows the ath-
lete to produce a high power output
without completion of the more chal-
lenging full clean, which is performed
from the floor and received in a position
at which the top of the thighs are parallel
or below parallel to the ground. This 6-
step progression allows most beginning
athletes to quickly acquire the skills to be
efficient with the hang power clean.
Two strength exercises that have the po-
Figure 1. Hang position.
tential to aid in the success of the hang
October 2007 • Strength and Conditioning Journal
Figure 2. Catch position.
power clean are the front squat and the
Romanian dead lift (RDL) (5, 6). Proper
performance in both exercises helps de-
velop the posture, flexibility, and posi-
tioning needed for the hang power
clean. More specifically, the RDL estab-
lishes the separation of low back-hip
movement (hip-hinge) and posture
needs for getting into the proper hang
position (Figure 1), and the front squat
familiarizes athletes with the catch posi-
tion (Figure 2). Due to the importance
of these 2 exercises, the RDL and the
front squat are at the base of this pro-
gression.
Power training is important in any
strength training program dedicated
to developing athletic performance
or even optimal physical fitness
October 2007 • Strength and Conditioning Journal
across the age span. Thus the purpose tant components of the hang power
of this article is to give the strength clean. This step-like model illustrates
and conditioning specialist the tools that each step is a base for the next step.
to easily teach and incorporate this
power training into a resistance
training program. Too often power
training and the use of the Olympic-
style lifts are left out of a program
due to the concerns for teaching
technique. This should not be a bar-
rier to optimal training, and with the
proper instruction one can teach,
learn, and incorporate the hang
power clean and therefore enhance
the power training aspect of any pro-
gram. Figure 3. Six-step model for the hang
power clean.This figure illus-
6-Step Progression Model trates the importance of
This 6-step progression model works to each step being the base for
identify and teach the athlete the impor- the subsequent step.
27
 Figure 4. Power stance.
For example, once the athlete is able to
properly perform the first step, we build
onto that and move on to the next step,
progressively building up to the com-
plete exercise. By learning each step in
the progression and building the move-
ments up to the hang power clean, one
can successfully achieve proper tech-
nique (Figure 3).
Important Stances and Posture
The important stances and posture asso-
ciated with the progression are described
as follows:
• Power stance (also referred to as
the pulling stance): hip width, feet
forward, weight on mid foot (Fig-
ure 4)
• Strength stance (also referred to as
28
Figure 5. Strength stance.
the squat stance): shoulder width or
slightly wider, toes forward or slight-
ly outward, weight on full foot (Fig-
ure 5)
• Proper posture: chest out, shoulders
neutral, head always in neutral align-
ment with spine, eyes looking for-
ward (See all figures and Table 1 for
posture cues.)
Step 1: Romanian Dead Lift and
Front Squat (Hang Position and
the Catch Position)
Purpose
To teach the athlete 2 exercises that in-
fluence the ability to properly perform
the hang power clean. The RDL and
front squat help reinforce proper start-
ing and ending positions for the hang
power clean, respectively. Therefore,
October 2007 • Strength and Conditioning Journal
Figure 6. Front squat starting/ending
position; hang power clean
ending position.
when teaching the hang power clean, the
first goal is to get the athlete comfort-
able with the starting (via the RDL) and
ending (via the front squat) positions.
Starting Position: Romanian Dead
Lift Into the Hang Position
• Grip: firm, shoulder width, thumbs
in, closed-grip or hook grip, wrists
curled under bar
• Stance: power stance (Figure 4)
• Starting position: knees unlocked,
proper posture, bar against thighs,
elbows extended and out
• Action for the RDL: from correct
position above, lower the bar by
pushing (flexing) the hips back
until the back begins to lose its

Posture Cues to Be Used for the Different Steps of the Progression
Cue
“Back tight,” “Big chest,” “Get tall”
“Look straight ahead”
“Head in line with body”
Action Cues for the Romanian Dead Lift and Getting Into the Hang Position
Cue
“Keep your posture strong”
“Push the hips back until
shoulders are in front of the bar,”
“Lower the bar only by pushing
the hips back,” “Keep the knees
at a constant angle,” “Stretch
your hamstrings by leaning over
the bar”
“Keep your arms long”
“Keep the bar against
your body”
“Curl your wrists under the bar”
arch. Depending on flexibility, the
athlete may be able to hold proper
posture until the bar is well below
the patella. From this bottom posi-
tion, the athlete raises the bar by
driving (extending) the hips for-
Table 1
How it helps
Cues athlete to tighten and/or arch his/her
back to improve on posture.
Cues athlete to have a focus point on which
he/she can fix without being distracted.
Also helps athlete keep his/her head
neutral and in alignment with the spine.
Cues athlete to keep head in a neutral
alignment with the spine.
Table 2
How it helps
Cues the athlete to maintain proper
posture.
Cues the athlete to lower the bar through
hip flexion, not knee flexion.
Prevents the athlete from bending the el-
bows when getting into the hang position.
Reminds the athlete the importance of
keeping the bar close to his/her body.
Reinforces the good habit of flexing the
wrists in, which helps keep the bar close
and the elbows out.
ward, returning to the starting posi-
tion. (See Table 2 for RDL action
cues.)
• Action for getting into the hang po-
sition: assume the same action as the
RDL, only lowering the bar to just
October 2007 • Strength and Conditioning Journal
When to use
When the athlete is learning proper
posture or he/she is rounding the back at
any time during the movement.
When the athlete is losing concentration
or looks excessively upward or downward
to the point at which his/her focus is
negatively affecting head position.
When the athlete has a tendency to
hyperextend his/her neck, causing the
athlete to hyperextend the back during the
power shrug, jump shrug, or hang clean.
When to use
When teaching the athlete to get into the
hang position; if the athlete begins to lose
proper posture when getting into the
hang position.
When teaching the athlete to get into the
hang position; if the athlete begins to bend
the knees to lower the bar.
When teaching the athlete to get into the
hang position; if the athlete has a tendency
to bend his/her elbows when getting into
the hang position.
When teaching the athlete to get into the
hang position; if the athlete loses contact of
the bar with the body when getting into the
hang position.
When teaching the athlete to get into the
hang position; if the athlete does not curl
the wrist under the bar in the starting posi-
tion consistently.
below mid-thigh, until the shoulders
are slightly in front of the bar and
tension is felt in the hamstrings, and
then pause. Note: This action should
only be used when teaching begin-
ners the hang position. The RDL it-
29

Cue
“Elbows up”
“Chest out”
“Hips back”
“Knees out”
“Weight back on heels”
Cue
“Keep the bar close throughout
the movement”
“Push your feet through the
ground and get tall,” “Extend
your hips,” “Get your head high”
“Bring your shoulders to your
ears,” “Push your shoulders
through my hand” (as the coach
places his/her hands on the
athlete’s shoulder)
self familiarizes the athlete with the
hang position and can be used in iso-
lation as a strengthening exercise.
• Ending position for the RDL: knees
unlocked, proper posture, bar
against thighs, elbows extended and
out
• Ending position for the getting into
the hang position: hang position
(Figure 1)
30
Table 3
Action Cues for the Front Squat
How it helps
Reinforces the athlete to keep his/her
elbows up throughout the exercise; also
helps reinforce proper upright posture.
Reinforces the athlete to keep his/her chest
up and posture strong and upright
throughout the exercise.
Reinforces the athlete to push the hips and
weight back during the descent.
Reinforces the athlete to push the knees
out during the descent, preventing valgus
movement of the knees.
Reinforces the athlete to push the hips and
weight back during the descent.
Table 4
Action Cues for the Power Shrug
How it helps
Reminds the lifter to keep the bar close
early, which helps prevent looping of the
bar during the hang clean.
Encourages the athlete to achieve full
extension of the ankles, knees, and hips,
which is a skill that transfers to the hang
clean.
Reinforces the athlete to shrug his/her
shoulders straight up to the ears when
achieving triple extension, which transfers
to the hang clean.
Ending Position: Front Squat Into
the Catch Position
• Grip: front squat rack position (Fig-
ures 2, 5, 6)
• Stance: strength stance (Figure 5)
• Starting position: standing with the
weight on the heels; proper posture;
and the elbows up, forward, and
aligned in the sagittal plane (Fig-
ure 6)
October 2007 • Strength and Conditioning Journal
When to use
When teaching the front squat; if athlete
has a tendency to lower his/her elbows at
any time during execution of the exercise.
When teaching the front squat; if athlete
has a tendency to lose proper posture at
any time during execution of the exercise.
When teaching the front squat; if athlete
fails to push the hips back during execution
of the exercise.
When teaching the front squat; if athlete
has a tendency to let the knees cave in
during execution of the exercise.
When teaching the front squat; if athlete
fails to keep the weight back on the heels
during execution of the exercise.
When to use
When teaching the power shrug; if the
athlete has a tendency to lose contact
between the bar and the body when
performing the power shrug.
When teaching the athlete the triple
extension during the power shrug; if the
athlete has a tendency to achieve only
partial extension of the ankles, knees, and
hips when performing the power shrug.
When teaching the athlete the shrug
portion of the power shrug; if the athlete
has a tendency to shrug backward or
forward instead of shrugging straight up
to the ears.
• Action for the front squat: keeping
the weight on the heels, the chest
out, and the elbows up, forward, and
aligned in the sagittal plane, push
the hips back and flex the knees,
keeping them in line with the feet,
and descend into a position at which
the top of the thighs is approximate-
ly parallel to the ground. From this
bottom position, push the heels
Figure 7. Power shrug ending position.
through the ground to extend the
knees and hips while keeping the
chest out and the elbows up, for-
ward, and aligned in the sagittal
plane. (See Table 3 for front squat
action cues.)
• Action for getting into the catch po-
sition: assume the same action as
the full front squat with only quar-
ter to half of full front squat depth.
Note: This action should only be
used when teaching beginners the
catch position. The front squat it-
self familiarizes the athlete with the
catch position and can be used in
isolation as a strengthening exer-
cise.
• Ending position for the front squat:
standing with the weight on the
heels; proper posture; and the elbows
October 2007 • Strength and Conditioning Journal
up, forward, and aligned in the sagit-
tal plane (Figure 6)
• Ending position for getting into the
catch position: catch position (Fig-
ure 2)
Step 2: Power Shrug
Purpose
To teach the athlete to attain triple ex-
tension while properly executing the
shrug and keeping the bar close to the
body.
• Grip: firm, shoulder width, thumbs
in, closed grip or hook grip, wrists
curled under bar
• Starting stance: power stance (Fig-
ure 4)
• Starting position: hang position
(Figure 1)
• Action: after getting into the hang posi-
tion, initiate the movement by pushing
the feet through the ground, achieving
extension of the ankles, knees, and
hips. This initial force through the
ground aids in a near-simultaneous
complete shrugging of the shoulders
up to the ears. Pause and balance in
the end position. The elbows should
not bend during the power shrug. (See
Table 4 for power shrug action cues.)
• Ending stance: hip width, ankles ex-
tended, weight on balls of feet
• Ending position: balanced on balls
of feet with full extension of ankles,
knees, and hips; shoulders are
shrugged up to ears; proper posture;
bar against thighs; elbows extended,
out, and facing away from each other
(Figure 7)
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
through the ground,” “Extend
your hips,” “Get your head high”
Encourages the athlete to achieve full
extension of the ankles, knees, and hips,
which is a skill that transfers to the hang
clean.
When teaching the athlete to attain triple
extension during the jump shrug; if the
athlete has a tendency to achieve only
partial extension of the ankles, knees, and
hips when performing the jump shrug.

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

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
Purpose
This optional step can be used if the ath-
lete is having trouble with attaining full
triple extension with the power shrug.
Jumping may allow for a more natural
completion of triple extension for some
athletes.
• Grip: firm, shoulder width, thumbs
in, closed grip or hook grip, wrists
curled under bar
• Stance: power stance (Figure 4)
• Starting position: hang position
(Figure 1)
• Action: after getting into the hang
position, initiate the movement by
pushing the feet through the ground
and jump, achieving full extension
of the ankles, knees, and hips. This
initial force through the ground aids
in a near-simultaneous complete
shrugging the shoulders up to the
ears. Land in the power stance. The
elbows should not bend during the
jump shrug. (See Table 5 for jump
shrug action cues.)
• Ending position: return to hang po-
sition
Step 3: Power Shrug Plus Row
(Due to the strength required for the
row, younger athletes may need to use a
lighter-than-standard bar with this exer-
cise.)
Purpose of the Row
To teach the athlete to keep the bar close
to the body and to keep the elbows out
throughout the movement. Note: Atten-
tion to detail must taken with teaching
the row because this exercise has the po-
tential to cause premature arm bending
during the second pull, which is not desir-
able. Therefore, it is important to achieve
full extension of the ankles, knees, and
hips in addition to the finishing of the
power shrug before initiating the row
when performing steps 3 and 4. Also, be-
cause the main purpose of the row is to
keep the bar close to the body and elbows
out, the strength and conditioning coach
may chose to eliminate this step with
those athletes who are able to keep the bar
close to the body and the elbows out with-
out the use of the row before the catch
(i.e., move directly from Step 2: Power
Shrug to Step 5: Power Shrug Plus Catch).
This coaching decision should be based
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
in, closed grip or hook grip, wrists
curled under bar
• Starting stance: power stance (Fig-
ure 4)
• Starting position: hang position
(Figure 1)
• Action: after proper completion of the
power shrug, row the elbows up, keep-
ing the bar close to the body and
under the elbows until the elbows and
upper arm are at approximately 90° of
flexion and abduction, respectively;
pause and balance in the end position.
(See Table 6 for row action cues.)
• Ending stance: hip width, ankles ex-
tended, weight on balls of feet
• Ending position: balanced on balls
of feet with full extension of ankles,
October 2007 • Strength and Conditioning Journal
knees, and hips; shoulders are
shrugged up to ears; elbows rowed
up and out aligned in the frontal
plane; proper posture; bar close to
body and directly under elbows (Fig-
ure 8)
Step 4: Power Shrug Plus Row
Plus Catch
(Due to the strength required for the
row, younger athletes may need to use a
lighter-than-standard bar with this exer-
cise.)
Purpose
To perform each individual step of the
hang power clean with a pause between
each step, assuring proper position and
execution.
Purpose of the Catch
To teach the athlete to displace the feet
and get under the bar properly.
• Starting grip: firm, shoulder width,
thumbs in, closed grip or hook grip,
wrists curled under bar
• Starting stance: power stance (Fig-
ure 4)
• Starting position: hang position
(Figure 1)
• Action: After proper completion of
the power shrug and row, drop the
body under the bar while shooting
the elbows forward and through
(down and around the bar), catching
the bar in the front squat rack posi-
tion. During the drop, the feet dis-
place from the power stance to the
33

Cue
“Shoot your elbows through
fast,” “Keep the bar close to your
body,” “Rotate your elbows
around the bar,” “Get under the
bar”
“Displace your feet from hip
width to shoulder width apart”
“Land with a flat foot”
“Feet and bar hit together in the
catch”
“Elbows and butt should face
away from each other in the
catch”
strength stance. Proper timing is
vital and is achieved when the catch
and feet landing occur simultane-
ously. (See Table 7 for catch action
cues.)
• Ending stance: strength stance (Fig-
ure 5)
• Ending grip: front squat rack posi-
tion (Figures 2, 5, 6)
• Ending position: catch position
(Figure 2); the athlete then finishes
the front squat driving through the
heels with the elbows up, forward,
and aligned in the sagittal plane
(Figure 6).
Step 5: Power Shrug Plus Catch
Purpose
To put the steps together with only 1
pause during the movement.
• Starting grip: firm, shoulder width,
34
Table 7
Action Cues for the Catch
How it helps
Teaches the athlete that proper perfor-
mance in the catch is achieved by keeping
the bar close to his/her body and by using
quickness and body control to get under
the bar quick, as opposed to trying to mus-
cle the bar up using his/her arms.
Teaches the athlete to move his/her feet
from the power stance to the strength
stance during the catch; fixes/ prevents ex-
cessive stomping or displacement of the
feet during the catch.
Teaches the athlete to land with a full foot
and helps develop a good stable base in the
catch.
Teaches the athlete proper rhythm and tim-
ing of the catch.
Teaches the athlete to sit his/her weight
back and to get the elbows high in the
catch.
thumbs in, closed grip or hook grip,
wrists curled under bar
• Starting stance: power stance (Fig-
ure 4)
• Starting position: hang position
(Figure 1)
• Action: After proper completion of
the power shrug, drop the body
under the bar while shooting the el-
bows up, out, and through (down
and around the bar), catching the bar
in the front squat rack position. Dur-
ing the drop, the feet displace from
the power stance to the strength
stance. Proper timing is vital and is
achieved when the catch and feet
landing occur simultaneously.
• Ending stance: strength stance (Fig-
ure 5)
• Ending grip: front squat rack posi-
tion (Figures 2, 5, 6)
October 2007 • Strength and Conditioning Journal
When to use
When teaching the catch; if the athlete has
a tendency to loop the bar out during the
catch; if the athlete’s elbows are not staying
out and rotating around the bar; if the ath-
lete lacks quickness when getting under
the bar; if the athlete is not dropping under
the bar during the catch.
When teaching the catch; if the athlete is
not displacing his/her feet at all or if the
athlete has a tendency to stomp his/her
feet back and into the ground during the
catch; if the athlete is displacing his/her feet
excessively in the catch.
When teaching the catch; if the athlete is
unstable in the catch or tends to stay on the
balls of the feet during the catch.
When teaching the catch; if the athlete’s
timing is obviously off during the catch.
(This error is common when the athlete
does not “shoot” the elbows through quick
enough.)
When teaching the catch; if the athlete
tends to land with insufficient hip flexion
and/or insufficient elbow height.
• Ending position: catch position
(Figure 2); the athlete then finishes
the front squat driving through the
heels with the elbows up, forward,
and aligned in the sagittal plane
(Figure 6).
Step 6: Hang Power Clean
Purpose
To put the steps together as one full
movement.
• Starting grip: firm, shoulder width,
thumbs in, closed grip or hook grip,
wrists curled under bar
• Starting stance: power stance (Fig-
ure 4)
• Starting position: hang position
(Figure 1)
• Action: initiate the power shrug, jump
and catch the bar in the proper posi-
 tion. Be careful not to use arm
strength to pull the bar to the catch
but use mainly the hip and knee ex-
tension from the power shrug to initi-
ate force into the bar. Arms work only
to transmit force and power generated
by the lower body to the bar. (See each
step for details of the power shrug and
the catch.) Note: many of the cues
from each step (Tables 1–7) are rele-
vant to use because similar mistakes
are made when the athlete puts the
steps together into 1 full movement.
• Ending stance: strength stance (Fig-
ure 5)
• Ending grip: front squat rack posi-
tion (Figures 2, 5, 6)
• Ending position: catch position
(Figure 2); the athlete then finishes
the front squat driving through the
heels with the elbows up, forward,
and aligned in the sagittal plane
(Figure 6).
2. GARHAMMER, J. Power production by
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3. GARHAMMER, J. Biomechanical analysis
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4. GOURGOULIS, V., N. AGGELOUSIS, G.
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Sport Sci. 18:643–652. 2000.
5. G RAHAM , J.F. Exercise techniques: William J. Kraemer is a professor of kine-
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23(4):70–77. 2001. gy and neurobiology, in the Department
6. G RAHAM , J.F. Exercise techniques: of Kinesiology and Human Performance
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24(3):75–76. 2002. cut. He is editor-in-chief of the Journal of
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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