Barbell Hang Power Clean to Push Press

Instructions for proper form

1. Stand with your feet shoulder-width apart, with the barbell resting at thigh level. 2. Grip the barbell with a pronated grip, hands slightly wider than shoulder-width. 3. Initiate the movement with a hip hinge; slightly bend your knees and hinge at the hips to lower your torso. 4. Explosively extend your hips and knees while pulling the barbell up close to your body. 5. When the bar reaches your chest height, drop under it while transitioning into a front rack position. 6. Quickly press the bar overhead by pushing through your heels and extending your arms straight. 7. Return the barbell to the beginning position by lowering it back to your shoulders and then to your thighs. 8. Keep your core engaged throughout the movement for stability.

Common mistakes to avoid

1. Rounding the back during the hip hinge. 2. Not fully extending the hips during the clean. 3. Letting the bar drift away from the body instead of keeping it close. 4. Creating excessive momentum instead of using power from the legs for the push press. 5. Lack of control when lowering the barbell.

Benefits

Specific benefits of the exercise

1. Develops explosive power and strength in the shoulders and entire body. 2. Improves coordination and athletic performance. 3. Helps increase stability and core strength.

Expected results and timeframe

With consistent training, you can expect to see improved shoulder strength, better explosive power, and enhanced overall fitness in approximately 6-8 weeks..

Who this exercise is best for

This exercise is best suited for experienced lifters looking to develop explosive strength, athletes involved in sports requiring power and coordination, and individuals seeking to enhance their Olympic lifting skills.

Scientific studies supporting its effectiveness

Studies have shown that Olympic weightlifting movements, like the Hang Power Clean and Push Press, effectively improve power output and athletic performance (Kelley et al., 2020). Additionally, they enhance neuromuscular function and overall muscle growth (Zady et al., 2022).

Variations

Beginner modifications

1. Start with a lighter barbell or a pair of dumbbells to master the movement patterns before increasing weight. 2. Perform a barbell shoulder press without the hang clean to focus on upper body power. 3. Use a kettlebell instead to reduce complexity and focus on form.

Advanced progressions

1. Increase the weight of the barbell as your strength improves. 2. Incorporate a 1-second pause at the front rack position to increase stability and control. 3. Add additional reps or perform drop sets to increase intensity.

Integrations

Complementary exercises

1. Barbell Squat for leg strength. 2. Overhead Tricep Extension for additional shoulder and tricep work. 3. Plank exercises for core stabilization.

Super set recommendations

Super set with Vertical Jumps to enhance explosive strength or Dumbbell Shoulder Press for additional shoulder endurance.

Sample workout routines

1. Warm-up: 5-10 minutes of cardio, mobility drills. 2. Hang Power Clean to Push Press: 3 sets of 6-8 reps. 3. Front Squats: 3 sets of 8-10 reps. 4. Pull-ups: 3 sets of 6-10 reps. 5. Core exercise (e.g., planks): 3 sets of 30-60 seconds. 6. Cool-down.

Exercise combinations

Combine with movements like Power Snatch or Thrusters to build full-body power and shoulder strength.

Best time to do this exercise in your workout

Best performed at the beginning of your workout when your energy levels are highest, allowing you to maintain proper form and intensity.