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Exercise: Hang Clean

The Hang Clean exercise is considered one of the "Olympic Lifts", and is one of the best exercises an athlete can perform to enhance their lower body power profile.
Successful execution of the exercise results in improved co-contraction of muscle groups, and the transfer of force through the lower body kinetic chain.

Before attempting this exercise the athlete must demonstrate competence in the Back Squat and Deadlift exercises.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Medius & Maximus, Quadriceps (Rectus Femoris, Vastus Lateralus, Vastus Medialus, Vastus Medialus Oliquus) Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Latissimus Dorsi, Deltoids, Biceps, Triceps, Abdomen and Core.
Technique Ques: The Hang Clean is called the hang because it starts from a 'hanging' position. That is the lifter holds the weight off the ground, before the execute the pull phase of the movement. When the bar is on the floor, grab it with a pronated grip, at shoulder width apart while in a balanced squat stance. Lift the weight through a deadlift motion and set yourself, standing upright, with the bar against the thigh.
To begin the movement, drop into a squat position, allowing the bar to slide down the thigh to that is passes the knees without the arms shifting forward. The back should maintain an angle of 45o relative to the ground, until you reach a squat position. When in this squat position, explosively extend the ankle, knees and hips, pulling the bar up with the force generated through the legs. As the body extends and straightens, allow the shoulders to shrug while the elbows swing under the bar. During this catch phase, the bar should rotate through the hands, giving the wrists and elbows the mobility they require. As the elbows rotate under the bar, the hips, knees and ankles, triple flex as the body catches it's weight. The full catch should occur simultaneously to the body falling back into a squat stance. The lifter then pushes out of the squat to a standing position.
Options for Progression: An athlete can begin this exercise by using a broom stick, or Dumbbells when the Olympic Bar is too heavy, or they are having difficulty with any phase of the lift.  Both Dumbbell and Olympic Bar variations of this lift are effective in generating and improving an athlete's lower body power output.
Other methods of exercise progression include this exercise by holding Dumbbells, a increasing the weight lifted, shortening rest durations between sets, or increasing the number of sets completed.

Progressions should only be made once correct technique is achieved.

Iso_lateral Clean with Weight Plate
Iso_lateral Weight Plate Clean to Press
Clean & Jerk


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