You must keep the bar close to the body during the whole movement. When the body is compacted that way, it creates a solid platform for the bar to be secured more effectively. Also the hang clean is more specific to the vertical leap due to the counter movement, and the clean from the blocks is more specific to. Remember always to maintain tension at the trunk and glutes when receiving the bar. However, hang cleans and cleans from the blocks are better for improving rate of force development in the specific time zones and specific angular displacements of the joints in use (hips, knees, and ankles). The bar should never land on any bony marks on the shoulders or chest. Front Rack Rear ViewĪfter the elbows have spun around, bringing the shoulders slightly forward will create a cushioned bed for the bar to land on. If you have trouble bringing the elbows at least to shoulder height or bringing the elbows to the height of the bar once it rotates around it, it may be best to do some mobility exercises for them before moving on to greater weight or doing too many repetitions.
#HANG CLEAN FULL#
The timing of the wrist/hook grip relaxation with elbow rotating will allow the weight to land properly on the shoulders when performing a full power clean with any weight. Once the elbows are elevated to the maximum, relax the hook grip and allow the elbows to come around the bar the wrist to rotate on the bar. The goal is to make the transition from high pull to rack position as smooth as possible. The result will be a missed lift, especially if the weight is heavy.Emphasizing the rack delivery as a separate movement is critical when handling a greater amount of weight. If you rip/yank the bar from the ground, you can shift your position and get off balance.
Pro-Tip: The first pull of the clean (when you lift the bar from the ground to mid-thigh) should be a controlled, balanced pull. – In the front rack position, your elbows remain in front of the bar – You reach full hip and knee extension at the top before bringing the bar back down to the ground – Your hip crease drops below your knee crease at the bottom of the squat (unless a “power” or “muscle” clean is required) – The barbell starts on the floor (unless a “hang” position is required) Points of Performance: To get a “good rep,” ensure the following: If the WOD calls for a “hang clean” or a “hang power clean,” begin the movement with the barbell anywhere above the knees.) Hang squat clean - with barbell (Weightlifting - hang clean Total body strengthening with barbell lowering mid-high 01) exercise video (high definition). If the WOD calls for a “muscle clean,” receive the barbell in an upright position. (If the WOD calls for a “power clean,” receive the barbell in a ¼ squat or ½ squat position. Keep the bar in the racked position until your hips/knees have fully extended. Stand tall to reach full hip and knee extension at the top of the movement. Receive the bar in the front rack position, at the bottom of the squat. Shrug your shoulders and pull yourself under the bar. Extend the hips and knees rapidly and fully. Brace your core.Įxecution: Your hips and shoulders should rise at the same rate on the pull. Set your hands on the barbell so they are approximately one thumb’s distance from the hips.
Set-Up: Start with your feet at a hip-width stance. Only the snatch rivals the clean when it comes to functional barbell movements. Why: In addition to strength and power, the clean requires speed, flexibility, coordination, accuracy, and balance.
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