The hang squat clean pairs the shortened hang-position pull with a full-depth front squat receive. It's the clean family's honesty test: without the floor pull's momentum, only a complete hip finish and a genuinely fast dive under the bar will get you to the bottom in time. CrossFit programs it in workouts to combine barbell cycling with squat volume, and weightlifting coaches prescribe it to athletes who catch their cleans high out of fear.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.45x | 0.28x |
| novice | 0.7x | 0.47x |
| intermediate | 1x | 0.7x |
| advanced | 1.35x | 0.98x |
| elite | 1.65x | 1.25x |
1RM as a multiple of bodyweight.
Think of it as two speeds: a patient, tension-building lower to the hang, then maximum violence - hips snap, elbows spin, body drops. Meet the bar at the bottom, don't let it crash: an active punch of the elbows at the moment of contact makes the catch solid. Use the bounce out of the hole immediately. Loads of 65-85% of your clean are the sweet spot; in metcons, small touch-and-go sets keep positions intact.
Progression: front squat + hang power clean separately, then merge light. If depth under fatigue is the issue, alternate sets of hang power cleans and front squats before combining.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.