If you’re a little confused by the all the different “cleans” we’ve been doing, you’re taking a step in the right direction: you’ve noticed that there are, in fact, differences!

There are 2 main differences: 1) where you start with the bar, and 2) where you land with the bar. Everything else is the same.

Two words to remember:
Hang = start from mid thigh.
Power = not a full squat.

So, unless it says “hang,” it starts from the floor. Unless it says “power,” it lands in a full squat.

Here’s an explanation of each, along with a brief video demonstration:

Power Clean – Weight starts on the ground and is caught above parallel

Squat Clean (Also known as the “Clean” or “Full Clean”) – Weight starts on the ground and is caught below parallel and in the front squat position. This technique allows people to pull about 20% more weight than a Power Clean.

Hang Power Clean – Starts at or slightly above the knees and is caught above parallel.

Hang Clean (sometimes called the Hang Squat Clean) – Starts at or slightly above the knees and is caught below parallel in the front squat position.

If you’re feeling frustrated trying to get the technique right, you’re also moving in the right direction. It’s a pretty technical lift, and it takes time and practice to learn to do them properly. Don’t get discouraged: take it one step at a time.

Open Gym on Sundays is a really good time to come in and work on these lifts, and we encourage you to take advantage of this time. It’s really hard to perfect such a technical move in the few short minutes before the WOD, and we’re always happy to help you with them.