Hang Clean Form

[BustersTexas]

hi i have a question im tryin to find the fastest best way to imporve my vertical jump what im tryin to find out is if i do just heavy powercleans an heavy hang cleans without doing hang snatch can i still improve my vertical without doin any types of snatches period

[Parrochito]

Thank you! I am interesting in introduce it in my routine.

I do a one muscle/day routine (shoulders, arms, legs, chest and back).

Then I do my core train, cardio, strech.

At last I go to class of MMA and other.

The Saturday I use to do the plyometric, explosive and speed work (preferently for my lower bodry).

My question is: When should I to do this? In my leg train? Back? The Saturday?

Well I from Spain, so sorry for my bad writting style (I think)

And thank you again mister!

[tankuk2002]

Very good advice and PERFECT video on how to do this. Keep up the work . Big fan now :)

[jimbob202019]

im just trying to do this kinda training but when i do the clean my elbows dont point stright forward at eye point.

can anyone up loads a video showing the FROUNT and side view.

cheers

[6xL1oydx5]

its flexablity in ur wrist hands and forearms

[mikey401k]

Not questioning your form... But my teacher instructs us to go very low as low as power cleans. I basically pull weight up using wrist, shoulder and back muscles. How can I improve my form?

[lolitsabush]

it all depends. the lower you start, the more you use your legs to power the bar into the air. most people do hang cleans to isolate less legs, and more upper body (shoulders/back/exc) therefore, they bend their legs less, and stick their but out and pop the hips more.

i do my first 3 sets hang cleans, and when i get to a much higher weight, i do full cleans, then i deload with hang cleans and work on form. its worked out very well for me personally

[cory7435]

that is actually a lot better form than most videos are on here, the only thing I would say is that he needs to get his hips through more...but all in all it is a very complex lift (in my opinion the MOST complex)....but that guy does do it the best on youtube

[angrygunsmith]

so what exactly is triple extension, does it mean, ankle flexion, hip flexion and shrugging with sohulders?

[corrmick]

ankle, knee, hip

[saosaosaoy]

hey what does the hang clean work on?

[yoman258]

This is a horrible technique... You should hold it below the knee or next to the knee not above the knee. But on top of the knee isn't the problem. I don't mind that. But those elbows... Come on now those elbows should be where his EARS are...

He should also be deeper. But yea the ELBOWS GET THEM WAAAY UP TO THE EARS!!!

[jhashey]

Thanks, but respectfully your comments are entirely wrong. If your elbows are up, that means you are pulling with your upper body, dipping down before triple extension, and not exploding with the lower body. Below the knee? Also incorrect form for the hang clean, again creating a hip/back issue.

[biglittlejujitsuman]

@jhashey ye sad to see so many people do it wrong and fuck their joints up

[jmm121884]

remember, this is only the bar too..

What do the elbows have to do with the lift? He is catching high and it was a good pull.

[Kharver]

duocher...

[asdfghjkl12461]

@yoman258 you're a computer nerd...please shut up

[blackthought11]

@yoman258 This is actually perfect form. I don't even think i can physically get my elbows up to my ears....

[no1burger]

I have problems with my catch, and can't find any good advice about ways to improve my technique except for one website that recommend keeping the shoulders shrugged so the bar stay away from the throat. anybody know of any good stretches, books anything. I am up to 175lbs on the C&J but want perfect technique before continuing.

[jhashey]

Keeping the shoulder shrugged is ok for learning, but negates much of the catch phase. I agree you probably need to work on shoulder flexability. Also, keeping the bar close to your body should prevent it from crashing into you. There are some should stretches on the "ask synergy" portion of our website.

[asd748wsx]

@jhashey sup. apparently your website has changed? i can't find the ask synergy section you mention

[jhashey]

@asd748wsx Yes, sorry about that. I changed the site over about 1 1/2 years ago to a blog format so I can answer questions more effciently.

[tychver]

The shoulders should automatically almost shrug as you drive your elbows upwards. Do you use a hook grip with your thumb under your fingers? If not start doing so, it really lets you get the bar onto the shoulders more easily.

The other thing is to stretch your triceps before performing cleans, the standard overhead stretch plus pushing each elbow as high alternately while in the rack position should work fine. Otherwise, check the link I posted in another comment on this vid for more info.

[Kharver]

I currently clean 135lbs about 3-4 reps with good form, albeit slightly slower than i hope for. If i were to increase the weight to (say)155lbs, would that help increase the speed of triple ext when i cut back to 135lbs??The point is,in order to attain the desired speed of a certain weight,shld i then use a heavier weight although it may not be as fast?

[jhashey]

That's a great question. My recommendation is to NOT increase the weight, but increase the sets&reps done explosively. For example let's say you can clean 135 with good form and explosively for 3 sets of 4. If you move up to 155, you lose bar speed at form. Instead of weight increase, change the volume by doing 6 sets of 2 explosively, then 6 sets of 3 explosively with 135, then go to move up to 155 for 4X2, then 4X3, then 5X3, get my drift? That's just a estimation, but apply that concept.

[poog76]

What is the differense between a power clean and a hang clean?

[riotsound]

a power clean you start with the weight on the ground, and you go through the whole deadlift motion. on a hang clean you already have the bar up at your thighs, and you do the rest of the motion, and then you drop it back down to your thighs, without the deadlift motion

[andrewjohngordon]

Its all very well doing what he is doing in this vid with plastic plates but when you put some weight on the bar and try hitting it from just above the knee you will get less power into the bar, you will lose your balance, and there will be far too much space between the bar and your body.

[jhashey]

The general rule is to let the bar slide down your thigh 8-10 percent of your total height. I hope no one actually pulls from the upper thigh as you suggest. That takes the triple extension right out of the exercise, primarily from the hips and replaces it with low back. You only get less power if you have a weak poserior chain, aren't explosive and can't deadlift a stiff breeze. Feel free to apply that to your training video. You are welcome.

[LivingSymbiote]

great forM!!! Should u jump while executing this or is that a big no-no??

[jhashey]

Its not a "big" no-no to jump. For athletes, we teach them to explode up on to their toes from their universal athletic position. Powerlifters prefer the jump, so they can get lower on the "catch." Depends on your goals!

[Kharver]

I've gt 2issues:#1 How many reps and sets shld i go for?#2 I've been told to clean a heavier weight but decided against it(even though i can) cuz i'm afraid that a heavier weight wld compromise my ability to perform a SWIFT triple extension(which is what we're trying to achieve here isn't it?);Shld i then stick 2 a weight which currently optimises the SWIFT triple extension N slowly progress to a heavier weight,instead of moving on to a heavier weight now which will slow dwn my triple extension?

[jhashey]

#1. General guidelines 3-8 sets of 3-6 reps. I wouldn't recommend any high rep olympic sets, defeats the purpose. #2, Do a weight that you can handle a fast triple extension. With dynamic movements, speed and form is always more important than weight. However, don't go so light its too easy, stay around 65-80% of your 1RM. I know the ranges are large, but without knowing your goals and trianing progression, they should be helpful guidelines.

[Kharver]

Once again thanks...great help.

[GFOWL25]

this is cool could you go comment my hang cleans on GFOWL25 AND TELL ME if they are good!

[jhashey]

Sure...Commented.

[forsaken3400]

say word those are see through plates....

[Kharver]

what i'm trying to achieve at the moment. As i'm smaller than most players,i'll need to make up for my lack of size with the ability to explode instantly from my opposite man from a standstill or jogging pace.The explosive mechanics(as observd frm pros)seem to derive from a single powerful hip thrust from either leg(usually the stronger one)driving into the grd,instantly launching the body forward frm a standstill into a full run.Dis skill has been rampantly used but truly serves the one who

[jhashey]

I'm partial to olympic lifts for developing the "thrust" mostly because that's how I was trained in college and it worked for me. If you don't have much experience with those lifts, it maybe easier to put together a plyo program and approach explosion that way.

[Kharver]

Thanks! Btw is there a difference btw the hang clean and power clean? how about dipping below the knees just before the clean..is that a big NO?!

[jhashey]

No Problem. Power clean is from the floor and incorporates more leg muscles. It is basically a slow deadlift until slightly above the knee, then clean the weight as in the hang clean. As for the hang clean, keep it above the knee(unless you are power cleaning). Below the knee uses lower back and less hip explosion.

[Kharver]

I play 7s rugby. Been contemplating on starting a hang clean regime but am not very convinced of its benefits in terms of what i aim to achieve. As opposed to the normal rugby 15s and league versions which require lots of hitting and bashing out of tackles..7s rugby normally requires less contact and for a player to perform a more evasive form of offense i.e. instantaneous explosive change of speed from an idling run(1st gear) into a full blistering throttle(4th/5th gear) which is basically

[LincolnBrigham]

Technically this is a hang power clean.

[realitysfringe]

I always wondered if the Football players were doing it incorrectly. They'd be jumping and spreading their legs out all over the place. Since I don't play football, I didn't have a clue. This helps, thanks!

[orangecrush007]

Great video! Thank you!

[jhashey]

No Problem. As you know the videos are just guidelines, if you need any other help or pointers feel free to contact us through our website: synergy-athletics. com Good luck with your training!