The hang power clean is the most workout-friendly clean variation: bar starts at the thighs, hips snap, and the bar is caught high on the shoulders with only a slight knee bend. No floor pull, no deep squat - which makes it the fastest clean to cycle and the easiest to learn. It stars in DT (arguably the most famous barbell workout in CrossFit) and serves as the standard teaching progression on the way to the full clean.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.38x | 0.24x |
| novice | 0.6x | 0.42x |
| intermediate | 0.85x | 0.6x |
| advanced | 1.15x | 0.88x |
| elite | 1.45x | 1.1x |
1RM as a multiple of bodyweight.
Push your hips back (don't just bend the knees) so the hamstrings load, then drive through and shrug the bar up close to your body. Catch on the shoulders with elbows through fast - the bar should land softly, not smash your collarbones. For cycling in workouts: hook grip, exhale at the top, and keep the bar path glued to your torso; a bar that swings out even slightly multiplies fatigue across 50+ reps. Sets of 5-10 touch-and-go build the pattern beautifully.
Progression: empty bar or training bar, then dumbbells if the barbell isn't available. This IS the standard scale for cleans in most workouts - just adjust the load.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.