What is the difference between a hang power clean and a power clean?

A power clean starts with the bar on the floor. A hang power clean starts with the bar at mid-thigh. Starting from the hang removes the pull from the floor so you can focus on the hip drive and the catch, which is why we teach it first.

Do I need to be flexible to do a hang power snatch?

Less than most people expect. Because it is a power snatch, you catch the bar in a partial overhead squat rather than a deep one. If overhead position is limited, your coach will keep you at a hang high pull and build mobility alongside it.

How heavy should my first hang power clean be?

Empty. In Foundations we use a PVC pipe or an empty technique bar for the whole barbell capstone block. Weight gets added in class once the movement holds up under repetition.

Are these lifts taught in the CrossFit BC Foundations course?

Yes. The hang power clean and hang power snatch are the Day 3 capstone of our 3-Day Foundations course, and they are covered in more depth in the 5-Day version.

Is the hang power clean safe for beginners?

Taught properly, yes. We coach it one-on-one, from the hang only, unloaded, and we stop the block immediately if the back position changes. The risk in Olympic lifting comes from load and speed added before position is solid.

Hang Power Clean and Hang Power Snatch for Beginners

Hang Power Clean and Hang Power Snatch for Beginners from CrossFit BC. How to learn the hang power clean and hang power snatch from scratch: why we teach from the hang, the med ball clean bridge, coaching cues, and the faults…

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.