The Hang Clean can be complicated if not taught correctly. However, that's not an excuse to avoid the exercise, as it is one of the best ways to increase power.
I recommend performing Cleans from the hang position for two reasons: it's easier to learn and safer to perform; and research shows that it produces the most power—so you get more bang for your buck with each rep.
Below are the four steps I use to teach the Power Clean. I've used this approach successfully with athletes in both individual and group settings.
Step 1: Learn the Initial Position
Stand up holding barbell with shoulder-width grip
Stick chest out and pull shoulders back; maintain this position throughout movement
Push hips back, keeping bar against body
Slide bar down body until it reaches middle of thighs; shift weight onto heels and position shoulders just in front of bar
This is the starting position
Step 2: Jump and Shrug
Assume starting position
Jump off ground and shrug shoulders; keep arms straight and bar close to body
Repeat four or five times, resetting after each attempt
Perform the same jump and shrug without feet leaving ground
Repeat four or five times, resetting after each attempt
Step 3: Learn the Receiving Position
Assume starting position
Perform upright row; keep elbows high
When bar reaches chest height, rotate elbows in a circular motion from above to beneath bar, until bar is resting on front of shoulders; upper arms should be parallel to ground
Note: If the barbell is causing wrist pain, the elbows are not high enough. Remember, this is a circular motion for the elbows. Most people get into trouble by trying to curl the barbell to their shoulders.
Step 4: Put it Together
Assume starting position
Jump and shrug without leaving the ground to propel bar upward; keep bar close to body
Relax arms as bar moves upward
When bar reaches chest height, drop into quarter-squat stance and receive bar on front of shoulders
