How to do a PVC Hang Clean

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.

1. Grasp a PVC pipe with both hands.
2. Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
3. Stand with your feet just wider than shoulder-width apart.
4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
5. 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.
6. Perform the next steps in one fluid motion.
7. Explosively extend your legs and drive your hips forward by engaging your quads, glutes, and hamstrings.
8. As you reach a standing position, raise yourself onto your toes by engaging your calves.
9. Simultaneously engage your back and shoulders to raise the PVC pipe to your chest.
10. When the PVC pipe is at chest height, bend your legs to drop under the bar.
11. 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.
12. Extend your legs to return to a standing position.
13. Return the PVC pipe to its starting position.