Hang Power Clean Progression (A)
1) Dip and drive
Perform a shallow dip, keeping torso vertical.
Rapidly redirect the hip to full extension, follow through by shrugging the shoulders.
Arms should be long throughout the movement.
2) Dip and drive to elbows high
After performing the shrug pull the elbows high and outside.
Bar shoulder reach chest level.
Elbows should stay above the bar.
3) Muscle clean
Focus on a quickly bring the elbows in front of the bar
Receive the bar on the shoulders with a loose fingertip grips.
4) Lands
Start with bar racked on shoulders and feet in "jumping" position.
Quickly drop and land in a 1/4 front squat.
5) Hang power clean
Bring shoulders over the bar as it lowers to about mid-thigh level on the dip phase.
Maintain mechanics from previous progression.
