Exercise - Hang Clean

The hang clean is a dynamic, multi-joint structural exercise - excellent for power development. It requires excellent neuromuscular coordination(coordination and sequencing of motions). Unlike single joint exercises that develop only muscle hypertrophy (muscle mass), the hang clean elevates muscle function.

To avoid injuries, start with light weights and focus on correct execution. Once you have mastered technique and you can perform several reps and sets in a fluid and coordinated manner you can increase resistance and the number of reps and sets and prepare yourself for other dynamic, structural and functional exercises, such as the clean and jerk, power clean and jerk, jumping clean and jerk, various kettle ball exercises, etc.

1. Correct starting stance is very important.
   Hold the dumbbells with a hook grip. Flex your knees into a quarter squat position.
   The dumbbells should be at the level of the knees or slightly under.
   Keep your back straight (neutral) or slightly hyperextended by pushing the chest up, the butt back and abs tight.
   Arms are fully extended and locked out at the elbows (they should hang like ropes) 
   Keep tour chin up.
2. With a powerful and explosive and simultaneous triple extension of the hips, knees and the ankles drive the dumbbells upward vertically and parallel with the body with no deviation from the vertical in any direction.
   When the dumbbells reach the level of your hips and your hips, legs and ankles are fully extended, start a powerful shoulder shrugs by contracting the upper traps. At the same time, start flexing your arms with the elbows up and forward.
3. Stack the dumbbells at shoulder level - their inner edges should be touching your deltoids.
4. As soon as the dumbbells are stacked with their inner edges touching your deltoids, flex your knees and move down into a front quarter squat position.
5. With a similar, but less powerful triple extension of the hips, knees and ankles move up as if you were performing a front squat.
6. As soon as you reached the final stance of the front squat, rotate your elbows back and the dumbbells will rotate forward around their axle. Holding them with a relaxed grip, let them free fall to the level of the knees and you are in the starting position again where you tighten your grip and immediately start start the powerful triple extension of your hips, knees and ankles.

See diagram below plus 3 videos(1. Hang Clean  2. Jumping Hang Clean  3. Bosu Hang Clean)

click image to view larger diagram



 
 

 

 

If you need coaching assistance, we will have workshops at the store on Tuesday and Thursday evenings.