PVC Hang Clean
The PVC Hang Clean is a technical drill designed to teach the mechanics of the Olympic clean, focusing on explosive hip extension and fast elbow turnover without heavy load. It targets the posterior chain, traps, and coordination required for advanced lifting.
Since this is a technical drill with minimal load, AI coaching focuses on movement frequency and recovery status rather than progressive overload. By analyzing your HRV and sleep quality, the app can prescribe this drill on active recovery days to maintain motor patterns without taxing your central nervous system. Additionally, if you report wrist or shoulder discomfort with heavy lifting, the AI can regress you to this movement to assess mobility restrictions safely.
Form Cues
- Hinge at the hips to lower the pipe just above knees
- Explosively extend hips and knees to drive upward
- Shrug shoulders and pull elbows high and outside
- Drop quickly into a partial squat
- Whip elbows around fast to catch the pipe on shoulders
- Don't pull with your arms before extending your hips
- Don't let the pipe swing away from your body
- Don't catch with your elbows pointing down
- Don't round your back during the setup
Common Mistakes
- Bending arms too early (muscling the weight)
- Slow elbow turnover during the catch
- Swinging the bar out in a loop
- Failing to fully extend hips
Muscles Worked
This exercise primarily activates the glutes and hamstrings through the explosive hip extension, while the trapezius and deltoids assist in the upward pull. The catch phase engages the core and upper back stabilizers to maintain a strong front rack position.
Primary
Secondary
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