Thursday, February 29, 2024

Hang Clean

BeginnerHang Clean

Hang Clean is an exercise type that focuses on explosive power and coordination. It involves a combination of hip and knee extension, shoulder shrug, and arm flexion to move the barbell from the mid thigh position to the front squat position. The Hang Clean requires the athlete to maintain good form throughout, keeping the back straight and slightly inclined forward, and the torso upright during recovery. This exercise type is great for improving power and coordination in the lower body and upper body.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Barbell

Benefits Of This Exercise

  • Improves explosive power and coordination in the lower body and upper body
  • Strengthens hip and knee extension, shoulder shrug, and arm flexion
  • Improves body posture and balance
  • Increases core stability and strength
  • Helps to develop coordination between the upper and lower body
  • Improves speed and agility

Step by Step Instructions For Hang Clean

  1. Start with a shoulder-width grip on the bar, holding it with either a double overhand or hook grip. The bar should be hanging at the mid-thigh position, and your back should be straight with a slight forward incline.
  2. Begin the movement by forcefully extending your hips, knees, and ankles, driving the weight upward. At the same time, shrug your shoulders towards your ears.
  3. Once you have achieved full extension, transition into the final pull by aggressively shrugging your shoulders and flexing your arms. Keep your elbows up and out as you pull yourself down.
  4. At the peak of your extension, aggressively pull yourself down and rotate your elbows under the bar. Catch the bar in a front squat position, adjusting the depth based on the height of the bar at the end of the third pull.
  5. Rack the bar onto your protracted shoulders, lightly touching your throat with your hands relaxed. Continue descending into the bottom squat position, which will aid in the recovery.
  6. Immediately begin the recovery by driving through your heels, keeping your torso upright and elbows up. Continue this motion until you have risen to a standing position.

Warm Up Tips

  1. Start with a shoulder width grip on the bar, hanging at mid thigh level.
  2. Maintain a straight back and slightly inclined forward position.
  3. Aggressively extend through the hips, knees, and ankles to drive the weight upward.
  4. Shrug your shoulders towards your ears as you reach full extension.
  5. Transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out.
  6. At peak extension, pull yourself down by rotating your elbows under the bar.
  7. Receive the bar in a front squat position, with the depth depending on the bar height at the end of the third pull.
  8. Rack the bar onto protracted shoulders, lightly touching the throat with relaxed hands.
  9. Continue descending to the bottom squat position to aid in recovery.
  10. Immediately recover by driving through the heels.
  11. Keep the torso upright and elbows up as you rise to a standing position.

Hang Clean Safety Tips

  1. Start with a shoulder width grip and keep your back straight and slightly inclined forward.
  2. Aggressively extend through the hips, knees, and ankles to drive the weight upward. Shrug your shoulders towards your ears.
  3. Transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. Pull yourself down, rotating your elbows under the bar.
  4. Receive the bar in a front squat position, with the bar lightly touching the throat and the hands relaxed.
  5. Continue descending to the bottom squat position to aid in the recovery.
  6. Immediately recover by driving through the heels, keeping the torso upright and the elbows up.
  7. Continue rising until you are in a standing position.
  8. Always maintain good form throughout the exercise, keeping the back straight and the torso upright.
  9. Start with lighter weights and gradually increase as you become more comfortable and confident with the movement.
  10. Always warm up before attempting the Hang Clean to prevent injuries.
  11. Listen to your body and stop if you feel any pain or discomfort. Consult a professional if needed.

Incorporating Into Other Workouts

To incorporate Hang Clean into workouts, you can follow these steps: 1. Warm-up: Begin your workout with a dynamic warm-up that includes exercises to activate the muscles used in the Hang Clean, such as hip and shoulder mobility exercises. 2. Set up: Position the barbell at mid thigh height and stand with your feet shoulder-width apart. Grip the barbell with a double overhand or hook grip. 3. Execution: a. Start by maintaining a straight back and slightly inclined forward position. b. Aggressively extend through the hips, knees, and ankles, driving the weight upward. Simultaneously, shrug your shoulders towards your ears. c. As you reach full extension, transition into the final pull by aggressively shrugging and flexing your arms, with your elbows up and out. d. At peak extension, pull yourself down while rotating your elbows under the bar. Receive the bar in a front squat position. e. Descend to the bottom squat position to help in the recovery. f. Immediately recover by driving through your heels, keeping your torso upright and elbows up. g. Continue the movement until you have risen to a standing position. 4. Reps and sets: Perform the Hang Clean for a desired number of reps and sets based on your fitness level and goals. Start with lighter weights and gradually increase as you become more comfortable and proficient with the exercise. 5. Rest and recovery: Allow sufficient rest between sets to

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