**Finish Strong: December Barbell Series Week 2 — Post 2** Hang Clean & Power Clean: Variations for Speed and Strength

When it comes to building explosive power and athleticism, few movements stack up to Olympic lifting — and within that world, the hang clean and power clean are two of the most valuable variations you can train.

While they share common mechanics, each variation trains different qualities: speed, precision, positional strength, and confidence under the bar. In CrossFit, mastering both can elevate your performance across everything from metcons to max-effort strength sessions.

Let’s break down what makes each variation special — and how to use them to finish 2024 stronger than ever.

🟧 Hang Clean: Building Speed + Positioning

The hang clean begins from above the knee (the “hang” position), removing the initial pull from the floor and placing greater emphasis on:

• Hip speed
• Timing
• Bar path control
• Strength in the midline and upper back

Why the Hang Clean Matters

Because the lift starts mid-shin or above the knee, the athlete must generate power in a shorter distance. This makes the hang clean incredibly effective for:

✔ Improving your second pull
✔ Training fast hip extension
✔ Building explosiveness
✔ Reinforcing strong positions before the catch
✔ Helping newer athletes feel the timing of the lift

🟦 Power Clean: Strength + Speed Without the Squat

The power clean is caught above parallel, meaning you don’t squat to full depth. This variation prioritizes:

• Explosive hip drive
• Fast elbows
• Strong receiving position
• Landing stability

Why the Power Clean Matters

The power clean is a foundation of many CrossFit workouts because:

✔ It forces you to pull under the bar quickly
✔ It requires clean footwork and balance
✔ It improves speed-strength — power, not just raw strength
✔ It is generally easier to cycle in metcons than full cleans

🟧🟦 Hang Clean vs. Power Clean: When to Use Each

MovementBest ForWhy You’d Train ItHang CleanSpeed, timing, positional strengthBuilds explosiveness, reinforces bar path, simplifies technique for learningPower CleanPower, speed under the bar, cyclingTeaches quick turnover, improves receiving mechanics, used frequently in WODs

In many programs, these variations are paired or alternated to develop a more complete, confident lifter — exactly why they’re central to our “Finish Strong” series.

🔥 Drills to Improve Timing, Speed & Power

Looking to level up both movements? Incorporate these into your warm-ups or skill sessions:

1. Tall Cleans

Start with no dip — just shrug, pull under, and rack.
Purpose: Trains lightning-fast elbows and confidence in the catch.

2. Hang High Pulls

Focus on pulling the bar up the body using hips + traps.
Purpose: Reinforces proper bar path and second-pull power.

3. Jump & Shrug Drills

Light barbell or PVC — jump hard, shrug tall.
Purpose: Teaches explosive hip extension without overusing the arms.

4. Clean Pulls

Emphasize pushing through the floor and finishing tall.
Purpose: Builds strength through the full range of the clean without the turnover.

5. Segment Cleans (Pause Below the Knee + Hang Clean)

Pause in key positions before finishing the clean.
Purpose: Builds positional awareness and reinforces technique consistency.

🏋️‍♀️ How These Variations Improve Your CrossFit Performance

Mastering hang and power cleans translates into better performance in:

• Metcons with barbell cycling
• Olympic lifting days
• WODs requiring fast transitions
• Complexes and EMOMs
• Any movement requiring explosive power (jumps, sprints, etc.)

You’ll lift more confidently, move more efficiently, and generate more power — even when fatigued.

💪 Finish Strong: The Goal of Week 2

Week 1 built your foundation with the deadlift and Romanian deadlift.
Week 2 is about adding speed, precision, and dynamic strength through clean variations.

By sharpening your hang clean and power clean, you're not just improving two lifts — you’re building athleticism that carries across every corner of your fitness.

December is your month to finish strong.
Your barbell progress is just getting started.

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