The Hang Clean can be complicated if not taught correctly. However, that’s not an excuse to avoid the exercise, as it is one of the best ways to increase power.

I recommend performing Cleans from the hang position for two reasons:  it’s easier to learn and safer to perform, and research shows that it produces the most power—so you get more bang for your buck with each rep.

Below are the four steps I use to teach the Power Clean. I’ve used this approach successfully with athletes in both individual and group settings.

Step 1: Learn the Initial Position

• Stand up holding a barbell with a shoulder-width grip
• Stick chest out and pull shoulders back; maintain this position throughout the movement
• Push hips back, keeping bar against the body
• Slide bar down the body until it reaches the middle of thighs; shift weight onto heels and position shoulders just in front of the bar
• This is the starting position

Step 2: Jump and Shrug

• Assume starting position
• Jump off ground and shrug shoulders; keep arms straight and bar close to the body
• Repeat four or five times, resetting after each attempt
• Perform the same jump and shrug without feet leaving the ground
• Repeat four or five times, resetting after each attempt

Step 3: Learn the Receiving Position

• Assume starting position
• Perform upright row; keep elbows high
• When the bar reaches chest height, rotate elbows in a circular motion from above to beneath bar, until the bar is resting on the front of shoulders; upper arms should be parallel to the ground

Note: If the barbell is causing wrist pain, the elbows are not high enough. Remember, this is a circular motion for the elbows. Most people get into trouble by trying to curl the barbell to their shoulders.

Step 4: Put it Together.

• Assume starting position
• Jump and shrug without leaving the ground to propel bar upward; keep the bar close to the body
• Relax arms as the bar moves upward
• When the bar reaches chest height, drop into quarter-squat stance and receive bar on the front of shoulders.
• Stand up and repeat for desired reps