Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Hang Power Clean

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads, Glutes, Traps

Also hamstrings, upper back & lats, calves

You need

Barbell

How to do itPictures · 3 steps
1Hang
2Extend
3Catch
Main musclesAlso working
  1. 1Start standing, lower the bar to just above your knees
  2. 2Jump explosively and pull yourself under the bar
  3. 3Catch it on your shoulders with elbows high

Most common mistake

Pulling with the arms before the hips finish.

Watch a demo

Good for

  • Top 10 for functional
  • Carries straight over to functional

Compare with

vs Dumbbell Snatchvs Thrustervs Wall Ball
A
For functional
#8 of 45
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

The explosive pull of Olympic lifting, quicker to learn than the full clean.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • AFront SquatBarbell

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