Clean Pull to Hang Clean
This Olympic weightlifting complex combines a heavy pull from the floor with a technical clean initiated from just above the knees. It builds explosive total-body power, reinforces triple extension mechanics, and improves bar path control.
Olympic lifting complexes place high demands on your central nervous system, making recovery data like HRV and sleep quality critical for determining daily intensity. By analyzing your performance metrics and RPE in real-time, the AI can detect if fatigue is compromising your power output or technique, adjusting sets to prevent injury while ensuring you train in the optimal velocity zone.
Form Cues
- Keep the bar close to your body throughout the entire movement
- Drive your heels aggressively into the floor to create vertical force
- Shrug your shoulders forcefully at the top of the extension
- Reset your hips and back tension immediately before the hang clean
- Punch your elbows forward quickly to catch the bar in the front rack
- Don't let the bar drift away from your shins or thighs
- Don't pull with your arms before your hips have fully extended
- Don't round your lower back during the transition to the hang position
- Don't land with straight legs during the catch phase
Common Mistakes
- Initiating the pull with the arms (early arm bend)
- Failing to reach full hip extension
- Letting the bar loop away from the body
- Catching the bar with low elbows
- Rounding the spine during the reset
Muscles Worked
This exercise primarily targets the posterior chain, including the glutes, hamstrings, and erector spinae, to generate massive power. It also heavily engages the quadriceps for knee extension and relies on the trapezius and upper back to finish the pull and support the catch.
Primary
Secondary
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