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What do "Hang" and "Power" mean?

What do "Hang" and "Power" mean?


Hello, this is Tatsuro again!

In my last article, I explained the difference between the clean and snatch.

If you haven't already, please read this article


  1. Hang

The "hang" is derived from "hang position" and indicates a starting position of a clean or snatch.

The hang position basically means that the bar is above your knees as shown below the picture.



If it says hang before clean or snatch e.g. "hang snatch", begin by setting up with the barbell above your knees and start the lift that position.


The clean or snatch from the hang position are less difficult than starting from the floor, and this is often where we start practicing when people begin doing cleans and snatches.

In addition, when starting from the floor, your bar will always pass through this "hang position," so it is good for practicing form.


  1. Power

"Power" indicates the position in which you receive the bar.

The clean and snatch are divided into two categories depending on the position in which you receive the bar.


(1) Power clean and power snatch

Lift the bar high and receive it with the hips and knees slightly flexed (hip joint not lower than knee).


(2) Squat clean and squat snatch

The action of lowering down to a squat where the hip joint is lower than the knee and receiving the bar in this position.

When the word "clean" or "snatch" is used without any prefix, it refers to this squat clean and squat snatch.


Many people may not understand a written explanation of the difference between the two, so let's check it out in the video below.



Do you understand the difference between the two movements?

The clean or snatch, in which the bar is pulled from the floor and received in a deep squat, are quite difficult, so we practice them in stages.


Did you understand the terms hang and power?

Now I'm going to put in some videos below so you can practice naming the movements.

You will also need to consider the difference between clean and snatch from the previous article.


What did you guess?


Start from the knee -> Hang

Squat and receive the barbell on your shoulders -> Clean

So, this is a "hang clean".


Let's move on.



Start from the knee -> Hang

Pull the bar all the way up overhead in one movement without squatting deeply -> Power Snatch


So, this is the "hang power snatch".


One last one.



Pull the barbell all the way up from the floor to overhead in one movement → Snatch
The hips are below the knees in the receiving position → Squat

So this is a snatch (squat snatch).


How did you do?

It's a little complicated, but I think it's easier to remember when you actually do the movements, so let's practice!


If you have any questions, feel free to ask your coach!


Stay tuned for the next installment, where we will discuss the different phases of the clean & snatch.




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