Hang Clean Form

http://www.synergy-athletics.com - NEW EXCLUSIVE VIDEOS
Proper hang clean form described and shown by former Division I Strength and Conditioning Coach.

The hang clean is a great lift to develop explosive strength.

Courtesy of Synergy Athletics, http://www.synergy-athletics.com
- J. HASHEY, CSCS -




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Category:

Sports

Tags:

• Hang Clean
• Hang clean form
• hang clean tutorial
• olympic lift
• training
• football workout
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[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.

[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.

[tankuk2002]

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

[blackthought11]

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

[asdfghjkl12461]

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

[biglittlejujitsuman]

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

[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

[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

[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.

[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?