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.
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.
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