Single-Arm Hang Power Clean and Jerks

The Set-up
- Stand upright with feet under hips.
- Hold one weight at the side of your body, other arm is free.

🏃‍♂️ The Action
- Lean over with a flat back and soft knees, to where weight gets to the level of the mid thigh.
- Stand & jump weight to shoulders, catching in a 1/4 squat position, supporting the weight with elbow underneath.
- Return foot stance back under hips.

The Finish
- Standing up with feet in squat stance, weight on one shoulder, elbow underneath the weight and chest upright.

🧢 Coaching Tips! Bring the elbow high and to the outside while you're transfering weight from hips to the shoulders.

Single-Arm Hang Power Clean and Jerks

All the Things

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Single-Arm Hang Power Clean and Jerks

Similar Movements

These related movements are often used in a workout's personalization options.

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Push Jerks
Push Jerks

Press Family

Single-Arm Swings
Single-Arm Swings

It's All in the Hips

As Seen In

2020-11-07 Saturday Extravaganza with Coach Cheryl
Grip City
November 7, 2020

Today is all about some heavy breathing and the upper body - both shoulders and grip are gonna get put through the ringer.