Hang Clean Tutorial

Here's a little something I came up with to hopefully explain the hang power clean. I'm hardly a technical master, but this should get the base points.

Category:

Sports

Tags:

• Power
• clean
• olympic
• lifting
• P&B
• SDF
• tutorial

[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.

[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.

[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?

[frozenkilt]

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

[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.

[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.

[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.?

[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!