New Page 1
Website durchsuchen

sitemap
        Skype Me™!




Willkommen auf der PTS Trainingsfläche

PTS - die Quelle für Sport und Leistungstraining. Wir sind spezialisiert auf Athletenentwicklung.




 New Page 1
  • PTS Event- und Trainingskalender
  • Für PTS Events, Wettkämpfe und Trainingseinheit Information klicken Sie hier.
  • PTS Sport Spezifisches Training Seiten





  • Sind Sie bei  uns registriert?

    Klicken Sie hier und registrieren Sie sich für kostenlose PTS Trainingsresourcen, Daten von Trainingseinheiten und Events in Ihrer Umgebung, und Links zu Sportübungen Videos und Trainingsplänen.
Übung: 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.


Primär trainierten Muskelgruppen: 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.
Übungstechnik: 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.
Optionen zur Übung 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.

 
 

                          
New Page 1
 
This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
Content Copyright Performance Training Systems 2007
Website Design Copyright MVP Web Consulting 2007