Clean the bell from the hang straight to the rack.
Let your hips do the work, keep the bell close so it lands soft on your forearm.
Starting from the hang at your thigh, every rep begins with a quick hip load that stretches the hamstrings, then a violent hip extension where the glutes drive the bell up to the rack. The short pull means you cannot muscle it with your arms, the power has to come from the hips. It earns a place as a fast way to practise the rack transition and build hip speed without the full setup of pulling from the floor.
The hang clean starts with the bell at your thigh, the power clean starts from the floor. The hang version shortens the pull, so it isolates the hip snap and the catch, which makes it the better place to learn the movement.
The bell is looping wide and flipping over your wrist instead of rolling around it. Keep the handle close to your body and guide it around your wrist so it lands softly on your forearm in the rack.
Keep them crisp, sets of 3 to 6 per side or per set work well for power. Once your hips stop snapping and the reps turn into arm pulls, the set is over.
