How to do a PVC Hang Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Hang Clean
PVC Pipe
Workouts with PVC Hang Clean
Instructions for Proper Form
A technique-focused exercise using a PVC pipe to practice the hang clean's form and execution. It targets muscle memory and form improvement, ideal for beginners or as a warm-up for advanced lifters.
- Grasp a PVC pipe with both hands.
- Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
- Stand with your feet just wider than shoulder-width apart.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Hinge your hips back and lean forward slightly, such that your chest is over the PVC pipe—the PVC pipe should be just above your knees.
- Perform the next steps in one fluid motion.
- Explosively extend your legs and drive your hips forward by engaging your quads, glutes, and hamstrings.
- As you reach a standing position, raise yourself onto your toes by engaging your calves.
- Simultaneously engage your back and shoulders to raise the PVC pipe to your chest.
- When the PVC pipe is at chest height, bend your legs to drop under the bar.
- Catch the PVC pipe in a front rack position, elbows underneath the PVC pipe so they’re pointed forward—it should be resting in a front rack position.
- Extend your legs to return to a standing position.
- Return the PVC pipe to its starting position.
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