Barbell Hang Clean & Press For Better Traps and Shoulders

http://www.powerfultrainingsecrets.com - this is a classic shoulder and trap exercise. From an arms-length hang, clean the weight up to your shoulders then press it directly overhead in a smooth motion. You can incorporate a push-press in order to use a bit more weight.

Category:

Sports

Tags:

• shoulders
• traps
• shoulder training
• hang clean
• clean and press
• shoulder exercise

[ah4fecksake]

I've started doing these recently to work on my strength....really love them.Feels very dramatic and olympian when holding it overhead,

[nilssonnick]

@ah4fecksake Cool! I know exactly what you mean. It's a great exercise and blowing a weight up overhead like that is a nice feeling.

[anuragsharma08]

great form. thanks man. just 1 question- many people jump off the floor when doing the clean part..but you didnt. any specific reason?

[nilssonnick]

@anuragsharma08 You actually really shouldn't jump off the floor during the clean. Your heels should come up because you're involving many of the muscles of the lower body, including calves, but if you come up off the floor, it's going to destabilize you when you come back down. The idea is to apply all the momentum to the bar :)

[nilssonnick]

@joefx69 you bet!

[joefx69]

@nilssonnick Thanks very much for the reply mate, very helpful

[nilssonnick]

@joefx69 Actually, it looks different because it involves momentum and explosion. The hang clean isn't a "muscle up" type of exercise. It's originates in the traps, shoulders and legs. You pull the bar straight up, then get your arms underneath it into the bottom of the press position. The body position of the hang clean has your hips back a bit (like the top of a stiff-legged deadlift) which allows you to use the big muscles of the posterior chain to start the movement.

[joefx69]

Im not a professional. Could someone help, to me, the form here looks awful. Am I right?

[nilssonnick]

yep, that's the push press part that allows you to use a bit heavier weight.

[brensten32]

little bit legs too?