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Skill progressions

Learn the power clean: from the hang to the floor

British Weight Lifting advises that no-one attempts an Olympic lift without prior training and supervision, so do this with a coach. The session follows the top-down order of the National Strength and Conditioning Association (NSCA): the catch position first, then the jump from mid-thigh, then from the knee, then from the floor. Keep every weight light enough that each rep looks the same, and stay with the hang power clean until it does. NSCA coaches plan 2 to 4 weeks or 2 to 4 months for this kind of progression, depending on the person and the coaching: an expert estimate, not a trial result.

40 minIntermediate14 movesCardio machine · A wall · A barbellQuads · Glutes · Back · Forearms · Hamstrings · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (about 8 minutes)

  1. Indoor rowing (rowing machine)3 to 5 min easy
    Beginner · Quads, Glutes, Back · 3D demoHarder: Stair climbing
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles and palm turnsHarder: Wrist flexor stretch
  3. Thoracic rotation5 each side
    Beginner · 3D demoEasier: Side-lying open bookHarder: World's greatest stretch
  4. Knee-to-wall ankle rock8 slow rocks each side
    Beginner · 3D demoHeel down
  5. Hip-hinge practice1 × 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHands at your hip creases; push your hips back to tap a wall behind youHarder: Dumbbell Romanian deadlift

Positions

Rest 60 s

  1. Clean-grip front squat2 × 5 with the empty bar
    Advanced · Quads, Glutes, Hamstrings · 3D demoElbows high, fingers loose; as deep as you controlEasier: Barbell box squatHarder: Clean
  2. Barbell Romanian deadlift2 × 5 with the empty bar, clean grip
    Intermediate · Hamstrings, Glutes, Back · 3D demoSlide the bar to just above your knees with your shoulders over it: this is your hang positionEasier: Dumbbell Romanian deadliftHarder: Romanian deadlift from a deficit

The parts

Rest 60 to 90 s

  1. Clean shrug3 × 5, fast, with the empty bar
    Beginner · Back, Forearms, Shoulders · 3D demoFrom mid-thigh: push the floor away and shrug, arms longHarder: Snatch shrug
  2. Clean rack delivery2 × 5 with the empty bar
    Intermediate · Shoulders, Forearms, Back · 3D demoFast elbows round the bar; bring it back onto your shouldersEasier: Clean shrugHarder: Barbell clean and press

Hang power clean

Rest 2 min

  1. Hang power clean3 × 3 from mid-thigh, light
    Advanced · Glutes, Quads, Hamstrings · 3D demoJump, shrug, then pull under; elbows high, feet flatEasier: Smith machine hang power cleanHarder: Power clean
  2. Power clean from blocks3 × 3 from blocks just above the knee, light
    Advanced · Glutes, Quads, Hamstrings · 3D demoNo blocks? Lower the bar to just above your knees from the hangEasier: Smith machine hang power cleanHarder: Power clean

From the floor (once the hang looks the same every rep)

Rest 2 to 3 min

  1. Clean pull3 × 3, light
    Intermediate · Glutes, Quads, Hamstrings · 3D demoSame start as the power clean; finish tall with a shrug and long armsEasier: Cable pull-throughHarder: Power clean
  2. Power clean3 × 2, light
    Advanced · Glutes, Quads, Hamstrings · 3D demoPush, scoop, jump, catchEasier: Clean deadliftHarder: Clean

Cool-down (optional)

  1. Deep squat hold30 to 60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoHold a support if you need toEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat

Tips

  • Learn with a qualified coach: British Weight Lifting's website has a club finder.
  • Twice a week, with a day between. Leave out the floor block until every hang rep looks the same.
  • End a set when the bar slows or a rep looks different, and never go to failure.
  • Lift on bumper plates. To miss, push the bar away, let it drop in front of you and step back; don't try to save it.
  • Wrists sore in the catch? Keep the shrugs and pulls and leave the catches for a week or two: pulls without the catch improved power as much as the full lift in two small trials.
  • Don't set weights as a percentage of your body weight; add weight only when every rep looks the same.
  • With high blood pressure, heart disease or glaucoma, breathe out through each rep and keep the weights moderate.
  • When your floor rep looks like your hang rep, move on to the weightlifting technique and strength workouts.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the learn the power clean: from the hang to the floor take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A barbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 14 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.