Squatting the weight down instead of hinging
Knees bend excessively in the dip; hips don't load.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Olympic · Full Body
Hang Power Clean
Coaching cues
- Start from hang position — bar at mid-thigh, slight hip hinge
- Re-load by pushing hips back; maintain neutral spine
- Explosive hip extension, shrug, high pull
- Receive in quarter-squat with high elbows
Common faults 3
Early arm pull
Arms pull before full hip extension — power leaks.
Overactive muscles
Upper trapeziusBiceps brachii
Corrective work
Foam RollUpper traps↗StretchUpper trap stretch↗Elbows drop in catch
Front rack collapses; bar crashes onto wrists.
Overactive muscles
Pec majorPec minorLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗