Hang Clean Tutorial

[barrytop10]

isn't that a 'hang clean + jerk' at the end of the video?

[eibbor17]

i like to gang clean but the part that gets me tired is brining te weight down

[DemonKingMMA]

Very nice, one of the best tutorials on the hang clean I've seen.

[dav1x]

Nice work! I've been crossfitting for 5 months now and last night was my first run in with hang cleans via DT. Power cleans are one of my favorite lifts and I noticed that hang cleans for me were significantly more difficult. I think that it really requires you to dip below the bar and generate that powerful explosion of the hips in a much smaller movement. I enjoyed watching your video.

[tylercheck00]

its really easy to do cleans when your feet leave the ground or move over during the jump part, i can do 20 pounds more by jumping, but they dont count at our school.

[PizzaCakeSteak]

awesome!

[RoryUnstopable]

i would think that applying a front squat to this would make the exercise much more efficiant and show true strength rather than slipping under a bar practically standing up

[frozenkilt]

@RoryUnstopable Who said anything about showing true strength? If I wanted to do that, I'd have taped deadlifts.

This is a hang power clean and a fantastic way to build up the last second hip and posterior chain explosion used over the vast majority of sports.

And you spelled unstoppable incorrectly.

[therockana]

@frozenkilt indeed... i think the point here is using power cleans to build functional strength and power... not training for Olympic Weightlifting, are you.?

[Cuzzo23]

haha glance at the camera. "Thats right bitches"

[muhdfirdaus92]

thumbs up if you think he has large oreos as his weight plates.

[shermanr6]

BEAST!

[mclaindennis]

Good video. Thanks for posting.

[kwhs7]

@angelfm10

Very knowledgeable answer

[bballkingfoevr]

when you end up in the rack position is the bar supposed to rest on your shoulders?

[DemonKingMMA]

Great stuff.

[tinytripse5]

thanks man, this really helped me.

[psiturbo]

PoWAL!

[GoodLifeGodLike]

You are too humble. That was a couple of clean lifts.  Well done.

[Ashmole3]

Awesome. I've been weight lifting for a few years, but now I'm moving towards powerlifting type workouts. Great stuff - good video.

[ahmednabil]

beautiful , very polished technique too .

when i clean its a little difficult for me to make my arms parallel to the ground instantly , i have to adjust after cleaning , so how do i recieve the bar or what do i do to correct that ?

ps its not a flexibility issue

[AthleticFX]

@ahmednabil You might just have to train that movement into your brain. Try using just the bar and going through the movements and focus on finishing with the elbows high.

[anuragsharma08]

great form on the clean and press. awesome vid

[Meestarcheez]

HAWWWSSSS.

[MetaIhead89]

what muscles does this work on? Also, is Hang Clean and Press better?

[frozenkilt]

@MetaIhead89

This isn't so much an exercise you worry about what muscles it's working, but WHAT it's working. You're looking to build up that explosive power that you need for basically every sport, right from a power position or where you SHOULD be most explosive.

To answer the question, though, it's basically your entire posterior chain, plus the traps. And is clean and press better? It works more muscles but unless you've got a monster press, something will lose out.

[MetaIhead89]

@frozenkilt I see. Well I don't play any sport but just wanna try this exercise to become more athletic in general and also it looks fun. My military press is about 125 lb x 5 standing and 135 lb x 5 seated, but I think driving up with the legs will help me lift more for the "Press" part. Anyway thanks for the reply.

[TSMK900]

@frozenkilt what muscles does this work?

[MrChutzpah2002]

@MetaIhead89 It's a sports conditioning exercise for explosive power needed in most sports - soccer, football, basketball...for instance...

[Westermanist]

@MetaIhead89 it works your whole body

[BustersTexas]

@MetaIhead89 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

[AthleticFX]

@BustersTexas Yes you can, but you have to understand that just lifting heavy weights will not make you fast. It may in the short term, but in the long term you will only make yourself slower. I would suggest you focus on performing "hang" lifts. And using a percentage of 45-65% of you 1rm and focus on rate of force development. If you have further questions or need help let me know.

[shotokankaratedude89]

@AthleticFX i dont know, the power clean is an exersice that cant be done slow. sow i think even with heave hang power cleans you can become explosive.

[AthleticFX]

@shotokankaratedude89 Yes, with heavy hang cleans you become more explosive, but developing speed, is a different question. It depends on your training goals.

[AthleticFX]

@MetaIhead89 The Hang clean and press is not better than just performing the hang clean. The important concept to understand is to make sure you are moving the bar as fast as you can and are lifting with proper technique.

[BROWNIEBOI22]

when i jump i notice my feet end up wider then i started is that bad?

[frozenkilt]

@BROWNIEBOI22

It's not ideal, but it's not necessarily bad. You need to be thinking about pulling yourself to the bar, not pulling the bar up at a certain point.

[ContractKiller84]

@killarkings they're bumper plates. They weigh the same amount, but are rubberized to allow them to be dropped.

[cheechorock]

i'm so tough i can hang clean 190

[Bwettz]

I love your humility. Nice video =3

[danestrong99]

perfect form

[Knavey]

Awesome.

[ontheline24]

at our school on hang clean we do the same thing in this video but we drop down a little and dont stay standing all the way is that a hang clean?

[TheMan16111]

@ontheline24 Yeah we have to go to about our knees or lower and then pop up and sometimes almost jump off the extension because thats how explosive they want us to be

[frozenkilt]

@ontheline24 "Hang" just means it didnt start on the floor. "Power" means caught above parallel.

[diestar1]

VERY GOOD FORM PICTURE PERFECT

Best video for learning

[noequalrecords]

Are your knees supposed to finish a little over your toes? Mine always do, wasnt sure if that was correct or not? Looks like yours do also...thanks for any help

[killarkings]

see how high that bounced on a matt.. theirs no chacne those are actual 45 lb plates

[RyuuKyuzo]

@killarkings Unless they're rubber-coated plates, like virtually all plates used for Olympic lifts. ;)

[LoBoExtreme]

You shrug and pull the bar up or you shrug and catch it

Sorry for my bad eng

[MrB1zzle]

nice, but NEVER EVER turn ur head like that! U could so eff ur neck up!

[lukemarino12]

Hang Clean to Snatch.

[floridden]

if those things bounce and hit your knee caps.. they're gone... forever.

[MeMeChrisMe]

How can you get your wrists to do that?

[SadegoGG]

@MeMeChrisMe

Its called range of motion. But athletes today are stiff, unathletic, and would prefer to do bench presses and other exercises that don't really help them at their maximum weights than to learn how to actually weight train.

[caveman15100]

wat about if u dont have a mat under u to drop the weight on

[TeeeJON]

@RedEyePergo its all in the legs you hardly use your arms when you do this lift.

[RedEyePergo]

this seems dangerous and pointless . you can get stong arms and shoulers without risk of snapping your wrist or dislocating an elbow

[zacharpohl]

@RedEyePergo then dont start with 300 pounds and you can avoid those injuries

[donkstrikerdan]

looked good guy

[reyrey389]

can u do this exercise with a heavy backpack for resistance? pls answer back

[NappyBoy720]

where should my hands be positioned across the bar?

[zacharpohl]

@NappyBoy720 shoulder length or a little more

[LandonDao]

Are you doing cleans with metal weights and dropping it like that, or are those rubber weights?

[xesogycit]

@LandonDao though you asked this 4 months ago, definately rubber weights. thats how we did them when i had a personal trainer & when i was in football also. haha i would love to see someone drop it like that with metal weights

[RoCesK19]

That's not even close to a hang clean lol. Just a stupid football clean that will damage your back over time

[ThePayneFactor]

@RoCesK19

Of course it will. And squats and deadlifts are also bad for the knees and back too, right?

Moron.

[jammasterjon]

@RoCesK19 no that's a hang clean, and a textbook one at that. Perhaps you should educate yourself on olympic lifting before comparing this to what most football players do which I would hardly call a clean given how terrible the technique is.

[7Rafe7]

how much did that weigh? two oreos and a bar? no but seriously props to you

[1theabstract1]

Taken at the UofA Foote Field training facility. I used to train in that facility and this guy actually corrected my power cleans a lot. Thanks dude, and this is a real good vid.

[UNC34221]

Some kid at my school shit his pants hang cleaning 75 pounds

[cubencis]

@UNC34221 bullshit

[gtaj03]

@UNC34221 ahhahahah

[dakwhi16]

@UNC34221 75lbs? are you in high school?

[MrMonkayy13]

@UNC34221 lmao!!

[bullsnake70]

@UNC34221 That's why you've always got to take a shit before weightlifting lol

[Tacobellzer]

haha chicken legs... hit that squat bar sometimes there guy

[sk8forlife90]

lol, your a fag

[GlockHolliday]

yea chicken legs prbably cleans a shitload more than you.

[Killerbee105]

how much weight is that?

[SGWeightlifting]

you are not finishing the pull aka the second pull. you have got to pull to your hips before exploding aka triple extension. Extending too early.

[grayfox801]

Give your self a little more credit! That was quite impressive.

[roadcommander132]

Nice!

[dopezra]

I like watching the you tube bench press vids where they have rubber bumber plates on the bar instead of standard plates. then the title the vid 405 bench for 8 reps! when it is in fact lighter because the rubber plates make is look like it weighs more.

[EliteExtra]

takes guts to do it with no collars!

[tarsen1012]

yeah, and then have fun with the lawsuit from the guy who was walking by when your weights fell off and he either loses a toe or half his head. great idea.

[EliteExtra]

there are no collars on the bar he was using, I said he had guts to do that. I didnt reccomend it. Read the text properly first big guy

[tarsen1012]

oh no no no, and i don't recommend it either. but when i said that i meant it directed at him, sorry, didn't mean to sound like i was attacking

[EliteExtra]

ah, no worries

[12CREAM21]

yeah look how busy that gym is

[tarsen1012]

wasn't being specific, just hypothetical.

[CorpseGrinder18]

He knows how to drop those bumper plates correctly.

[mla1108]

keep being awesome

[babyoil1]

this wrkout is the shit but i hate when the bar lands on my collar bones.. fkn ouch

[zamudio1234]

I used to think the same man but after a while it toughens up the area. I used to be the same whenever I did squats, the back of my neck would end up bruised. Doesn't anymore though.

[jellyfish6789]

Get spotter man your an idiot

[prsguitars92]

your an idiot

[blackbelt42boxer]

you cant spot on cleans

[tarquintc]

you don't know what you're talking about. try spotting someone when they're doing any exercise like this and you could both end up getting hurt. that is why they use the rubber bumper plates instead of metal, because instead of spotting, you are able to bail from the lift if you can't do it and let the bar fall to the floor. learn your stuff.

[jellyfish6789]

Your the fucking stupid one, i hope you fall backwards and hit your head on something hard and go in a coma for 25 years

[Crayne16]

First, if you're (you+are = you're) going to insult someone's intelligence, try spell checking your (possessive pronoun) work.

Second.... why so much hostility? A head injury and a coma? Have a nice, hot cup of tea. You'll feel better.

[IrishMarc1]

Excuse me?

He is correct in his assertions your a tit.

[irvanm87]

@jellyfish6789 lol wat da fuck....relax bro...relaaxxxx

[mypsp310]

lol i suggest not dropping the wieght, i was warming up with 90lbs and i threw the weight and it landed right on my toe and there went my toe nail

[Elmeromero1]

This is probably the best tutorial i've seen, pretty accurate!

[paknguns]

started these hang power cleans and boy am i sore today

[ShannonVenasse]

don't be like some idiots and start out too heavy.

[paknguns]

na, il just lift my bodyweight for reps, slow and steady

[ShannonVenasse]

yeah just use the 45 lbs olympic bar with no plates to learn technique for a few weeks. and then move up slowly by adding 2.5 lbs - 5lbs plates each set.

[JoeFlacco1FAn]

drops it hits him in face BAM would be funny

[JudgeMetal]

Clearly you do not understand the concept of potential energy.

[nilly21]

when i do cleans, i feel it way more in my traps the next day... shyt kills

[RJJProductionzzz]

if i can HANG clean 205 i am probably not a dumbass..

[RJJProductionzzz]

if you destroyed your rests your doing them wrong dumbass...

[torontobluered]

if you can't spell "wrists", then maybe YOU'RE the dumb-ass

[projekt84]

correct spelling is "ur doin it wrong"

[fmwrestlechampp]

no he did them perfectly. please explain how he destroyed his wrists?!

[NeoOsiris19]

Not necessarily, a lot of beginners or people who aren't really familiar with olympic lift forms do usually find that the flexibility in their wrists aren't there. Which is why they might complain about their wrist hurting from performing say a clean or front squat. Doesn't always mean someones form is bad. It takes time to gain that flexibility in the wrist if you've never really done them before.

[spetsnaz5]

My wrists are terribly unflexible, which discourages me a lot from doing front squats etc.

[klined]

great vid

[uhohpp]

i just absolutely destroyed my wrist doing this

[justin70bucket]

i feel ya man lol did them 2day

[g00dsir555]

wow dude holy shit

[ke422azn]

those bouncy plates weigh like 15 pounds each loool

[0urorboros]

Those are regular bumper plates, and come in all kinds of weights.

[gagan900]

simply amazing, u made it look 2 easy

[ifukinhateusernames]

yo dudes my football coach makes me start at the hangin position. we r suppose to catch it in the squat position. he calls it a hang clean but i am confused. isnt hang clean when u start higher and dont catch in squat. power clean is when u start lower and catch in squat. helppppp

[kettlebellconvert]

hang refers to where you start (with the bar hanging).

power refers to where you catch it (in a quarter squat- the power position.)

a clean can be both, one or the other, or niether.

[Srt4black]

err wait thats 264 right? or 120 kilos

[Srt4black]

is that 308?

[DeathStroke13]

ur wrists will initially hurt, esp if they're weak. Your whole body will get worked out, but major ones u might feel are ur lats, maybe ur forearms, ur butt, and ur legs might give after a while

[thaterp]

dont forget the traps

[angrygunsmith]

so how are the progressions to reaching a powe clean, does it go, high pull, hang clean, then power clean?

[Hawk619MTL]

Just a few questions, do these hurt your wrists and what muscles do these work?

[xxfrancoisPxx]

Thanks! I just have a question... "shoulders should be in front of the bar" => that means the arms don't hang verticaly, right?

Is it from some momentum that you give will going down from the start position ?

Or is it from an activation of the lats, to pull the bar toward your body?

[Checkmylifts]

STRONG!

[laloser55]

is the bar supposed to land across his upper chest like a front squat?

[sr19]

definately, thats how oly lifters can rack such ungodly weight

[rapt0r12345]

bad hang clean form, you need to drop under the bar, youll be able to do more weight, cuz your not pulling it as much, so its like if you can front squat it, you can clean it

[jmm121884]

There are different styles of cleans, Fulls and power cleans. This Technically is a power hang clean... sure you could do more weight by catching it lower but I do not think that was the point.

[kettlebellconvert]

its a hang POWER clean

[wccrispy]

In high school, for us, the power clean and hang clean were different. Power clean was a fluid movement of explosion from the floor and the hang clean was from the standing position.

[klined]

there are hang cleans and hang power cleans.

there are also cleans from the floor and power cleans from the floor

[aks73]

Hey mate i saw another vid that said u should never start from just above the knee as u do..what's ur opinion??

[ch0wn]

nice m8. repped

[GZA036]

only thing is how your knees are so far out in front of your feet on the catch

[bastardhead54]

hey can you help me with something... i always seem to jump a little bit when i do a power clean or hang clean is that bad?

[Excder]

no its ok

[Georgiadawg84]

yes you should jump. otherwise your legs would break if you had enough weight, assuming that you have good form on your deadlift.

[DefeatClinton]

For this lift, is it better to have a wide or close base?

[Excder]

close base

[andrewjohngordon]

dont hit the bar from your knees, hit it from the top of your thigh.

[x00p3]

"dont hit the bar from your knees, hit it from the top of your thigh."

I think this guy's arms are probably too long to start from the top of his thighs.

[winger1]

That was very impressive. How much was that?

[tscw1]

hey good video, I'm trying to learn power cleans at the moment that's why I found this, but I can't seem to get them to scrape my thighs or be close to my chest.

[stevenborsos]

your problem with regards to keeping it close to your chest is that you are likely trying to reverse curl the bar up. what you should be doing is a combined shrug and upright row. this will keep it close to you it done properly.

[tmo4517]

looks like ur almost gonna snap ur wtists

scared the crap outta me lol

[guiller1592]

im doing hang cleans to imrpove my speed.. i dont wnat to get big i want to get strong and explosive..should i do them with a lot of weight or not???

[spartan4745]

usually high reps with low weights make you faster but lol im not a expert so dont takemy word for it cuz im not positive but maybe look into lower weight and hig reps to see the outcome

[jalee123456789]

maybe if ur just beginning olympic lifts try to start pretending you have a lot of weight and then with nothing do the lift like 3 times then go to to the lift with the weights you want. It works for me.

[TheAnimal220]

High weight, low reps.

[mcgangsta98]

really? silly me! i thought 1 rep was a lot!!

[AirsoftLife]

Nice jerk at the end man

[Spikeydude18]

that was a very nice form

Question how much was that?

im a soph. in high school and i clean 315.

XD

[JAKEYANAK]

no man, you dont

[imwatersoluable]

lololol.....

[imwatersoluable]

nobody gives a shit dipshit. this isnt high school. go brag to mommy and daddy. dumb fuck.

[2clickandboom]

wow thats a ton of weight, especially for a clean

[gitano71]

yeah u could mess up your concentration with that look n wink.

But otherwise...good form.

I wouldn't want a mirror near the heavy weights. haha

[headholio]

Skip the wink at the camera next time.

[Packersfan303]

you have great form.

[LT1Squirrel]

'clean' form

[jabbabetes]

Great video.

[44clark]

This helped me alot thanks

[RandeT]

Very nice instruction and form, Frozenkilt!

[bench265]

Thanks a million who ever sent this in i have been strugling with this i play football and in the offseason we workout are three main lifts are bench,squat,hangclean i have very good bench and squat but have always struggled with this

[ushouldnobynow]

his posture is bad... esp on the finish

[madaozeki]

good stuff here :) make sure you finish your extension before bending your arms even slightly, so the bar doesn't kick out at all. The more vertical you can get the bar moving, the more weight you'll be moving :)

[JamalDOA]

Thanks a lot for posting this, this helps a lot. I've been hang cleaning 225 (I powerclean a ton more) and wondering why I struggle so much with the weight. It's because I go straight from the deadlift to the clean instead of lowering for power. Any power clean tutorials? Thanks!

remember that "hang" is a starting position while "power" is a finishing position... so you can do "full" cleans or "power" cleans from ei