Hang Cleans

Hang Cleans

HANG CLEANS

Hang cleans are a variation of the power clean with an emphasis on the explosive hip motion. The bar does not return to the floor at the end of the lift, rather it returns to the “scoop” position of the power clean.

Beginning Position

Begin with the same body position as a power clean, lifting the bar through the first pull phase. The bar is then in the position shown in the figure.

Upward Movement Phase

This is the explosive portion of the lift. The lifter continues to maintain a flat back while keeping the bar close to the body. Move the bar up by explosively extending the hip, knee, and ankle joints in a jumping action. Do not actually allow the feet to leave the ground, the toes should remain in contact with the ground. At maximum plantar flexion, shrug the shoulders, flex and pull with the arms. The elbows are kept high during the pull while keeping them over the wrists.

Catch Phase

During the catch phase the lifter rotates their elbows around and under the bar. The wrists extend as the elbows move under the bar. The elbows should point forward or slightly up while the bar is “racked” across the front of the shoulders. The back is kept erect while the hips and knees flex to absorb the weight of the bar. The athlete then straightens the hips and knees completing the lift.

Downward Movement Phase

The bar is slowly lowered and under control to the top of the thighs. The hips and knees then flex as the bar lands on the thighs. Be sure to keep the torso erect during the downward movement phase. The bar is kept at thigh level to begin succeeding repetitions.

As described, the Power Clean and Hang Clean are excellent weight training exercises to develop core and explosive muscle strength. Proper technique must be stressed for the beginning lifters versus weight. As muscle memory improves and the lifter becomes coordinated with the lift explosive strength will follow.

Please feel free to contact one of our Athletic Trainers with any questions you may have about sports medicine or strength and conditioning. Keep in mind that all of our Athletic Trainers are also Certified Strength and Conditioning specialists under the National Strength and Conditioning Association.

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Last Update for AthleticAdvisor.com: 06/04/2006 12:01:52 PM