Doing a hang clean is one of the most powerful, effective exercises you can do to build strength and power.
This full-body compound movement targets muscles in your upper back, shoulders, arms, legs, glutes, and core all at once!
By learning how to properly perform a hang clean and adopting it as part of your regular exercise routine, you will be able to realize its numerous benefits such as optimizing muscular balance throughout the body and enhancing explosive jumping proficiency.
In this article we’ll cover what exactly is a hang clean move; discuss the various benefits that come with doing them; outline proper technique so you get the best out of each repetition; set up tips for smooth practice; then uncover some further applications beyond muscle building.
Let’s get into it!
How to Do a Hang Clean
The Hang Clean is an action-packed weightlifting exercise that demands correct form and technique to avoid harm. Here’s a helpful guide to nailing it!
- Step 1: Start by standing, holding the barbell at hip level. Lift it up with your leg strength.
- Step 2: Once you reach the desired height, swiftly drop into a squat while still gripping the bar. Catch it at shoulder level.
- Step 3: Stand up, hoist the barbell over your chest and jerk it powerfully above your head.
- Step 4: Bend your knees for recovery. Then, stand tall and slowly bring yourself down with the barbell in control.
You need strong base strength and flexibility to get the most out of this workout. Get advice from a professional trainer beforehand to dodge possible injury.
John once did the Hang Clean at a gym and he hurt himself terribly due to poor form and ignorance of its subtleties. After healing, he consulted an expert trainer who taught him discipline when it comes to Hang Cleaning. Get fit and learn how to lift heavy things correctly – Hang Clean isn’t just for the gym.
Benefits of the Hang Clean
Power up with Hang Clean! It engages many muscle groups and boosts strength, power, and performance. Plus, it helps burn calories and reduce fat.
To get the most out of a Hang Clean, begin with the right technique and grip the bar tight until you stand up. It helps reduce the risk of injuries. It also strengthens grip and forearms, and increases functional abilities.
To maximize gains, gradually increase weight sets over time. However, don’t do Hang Cleans every day, just two-three times a week. Add recovery exercises such as stretching or yoga for better flexibility.
And remember, mistakes during a Hang Clean can be painful. So, be careful!
When doing a hang clean, mistakes can lead to injury and hinder results.
Consistency in form is key. Practicing with lighter weights first can help prevent injury and build core strength.
Swinging the Bar
When doing a hang clean, getting the bar to a standing position is essential. This process needs coordinated power from various muscle groups. Here’s a 3-part guide for it:
- Grip the bar with palms towards your thighs.
- Pull the bar up to your shoulders while rising onto your toes.
- Forcefully extend hips forward to drive the bar into a racked front squat.
Remember, hip explosiveness is more effective than arm strength. Keep balance during each repetition. Timing is a challenge – practice with lighter weights until you get it right. An athlete I know needed practice and guidance from their coach to improve. To get the perfect hang clean, adjust your grip.
Grip Too Wide or Narrow
Gripping the bar correctly is essential for a successful Hang Clean. Too narrow and it can impair the second pull and cause wrist issues. Too wide and it’s hard to ready yourself for the lift. Optimal grip width depends on individual factors like limb length. Keeping elbows high and out helps pressure shift away from forearms.
For stability, try bracing against a wall or pillar. Imre Földi was a Hungarian weightlifter who achieved great success with the Hang Clean – including an Olympic bronze medal and 6 world records in two years! But be careful not to grip too tight, or you’ll look like a T-Rex doing Olympic lifts!
Grip Too Tight
Gripping too tightly during a hang clean can lead to tension, poor form, and decreased power output. A better grip is light but secure, allowing for proper wrist and hand alignment. A light grip promotes proper engagement of the forearms and lessens tension in the biceps.
This boosts force transfer, increasing power. Plus, it encourages proper positioning of the bar from hips to shoulders. But too loose of a grip can cause instability and loss of control. So, it’s all about finding the balance between holding firmly enough to control the weight and being relaxed enough to execute proper form.
Focus on neutrally positioning the wrist and engaging the core muscles throughout the lift. With practice and heavier weights, you can strengthen your grip without sacrificing form or risking injury. Don’t miss arm day – your biceps may thank you but your ego won’t!
Using the Arms to Pull
Arm-Pulling Technique – Master It!
For those hang cleans, arms are essential. Get it right and your results will soar. Here’s a 3-step guide:
- As the barbell passes knee-level, pull quickly to raise it to your chin.
- Keep elbows high & out to the sides for max power.
- Contract traps & rear deltoids to bring bar into rack position.
Don’t rush. Practice each step first, then combine. Keep knees bent & taut. Generate momentum with legs straightening explosively. Simultaneously shrug & pull with arms as you practice.
Exercises like vertical jumping, squats or leg presses help improve lower body strength – good for hang clean. Juan Carlos Garrido, world champion weight-lifter, is an inspiring success story of overcoming failures with perseverance. So if you wanna get those reps…you’d better be ready for the burn!
Too Many Reps
When it comes to working out, pushing yourself is essential. But with ‘Excessive Repetitions,’ it’s possible to do too much. Here are 5 points to remember:
- Too many reps can lead to injury.
- Reaching failure too often hinders growth.
- Varying reps and exercises prevents plateaus and burnout.
- Form is more important than reps for long-term performance.
- Monitor rest periods between sets for optimal results.
For the best results, nutrition, sleep, and hydration are all important. Incorporating compound movements that engage multiple muscle groups will help you avoid excessive reps. And don’t forget to keep your hands clean when lifting – the only clean thing about a hang clean is the bar!
Safety and Precautions
Safety is key when doing Hang Cleans. Before, warm up and stretch properly! Use proper gear, like bumper plates and a lifting belt if needed. Keep your form in check to stay safe.
Start with a certified trainer, to guarantee correct technique. Keep your wrists straight; arching or rounding your back can lead to trouble.
The Hang Clean helps with explosive strength and fitness. Still, caution is a must! My friend suffered an injury due to improper form and negligence. His muscle strain took months to heal. Injuries can slow down progress. So, take necessary precautions for a successful session. Try out the other variations of the Hang Clean too!
Other Variations of a Hang Clean
The Hang Clean is a popular weightlifting exercise with alternative variations. For example, the power clean is done from a dead stop before lifting. Another variation uses dumbbells instead of a barbell. Both offer unique advantages and challenges.
The hang snatch is another variation. It’s an Olympic-style move that requires one fluid motion without pausing at the shoulders. It focuses on explosive power and form.
It’s important to have correct form with all Hang Clean variations. Otherwise, you may get injured or reduce effectiveness.
Rumors suggest this movement originated when American football coaches taught their teams to turn over tires with proper form. That turned into the exercise seen today. This rep remains a key part of strength training and athletic development programs worldwide.
Front Squat With Rack Grip for Beginners
Front Squat with a Grip on the Rack for Beginners is an awesome way to build leg strength, core stability, and overall athletic performance. Here’s a 6-step guide to nailing it:
- Get in front of the barbell in the rack.
- Put your hands on the bar at shoulder width, then lift it off the hooks and rest it on your upper chest.
- Take a deep breath and clench your core as you bend your hips and knees to squat.
- Stay straight-backed and keep your chest up while making sure your knees are in line with your feet.
- Squat until your thighs are parallel with the floor, then stand back up while exhaling.
- Repeat for desired reps or sets.
Keep the bar close to your body and stay in the correct form for the best results.
You can also switch it up by changing grip width or weight.
This exercise is great for increasing flexibility and mobility in places like your hips, ankles, and shoulders. Get the perks of this compound exercise by adding Front Squat with Rack Grip to your workout routine today!
Hang Clean High Pull
The Hang Clean High Pull is a weightlifting exercise that works a few muscle groups, like the shoulders, back, and legs. Here’s a 3-step guide:
- Stand with feet shoulder-width apart and hold the bar at hip level with an overhand grip.
- Take a deep breath and drive your elbows up and pull the barbell to just below your chin. Keep shoulders relaxed.
- Lower weights back down.
When doing this exercise, keep a straight back and use core muscles to protect your lower back. It can also boost explosive power due to its complex movements that activate many muscles.
Pro Tip: As you get more confident, try increasing weight gradually while keeping proper form throughout each repetition. Hold tight and pray you don’t drop the bar on your toes!
Different Hang Position
There are various positions for executing lifts. The High Position is above the knee and ideal for beginners or those with mobility issues. Mid Thigh Position is for intermediate lifters as it is placed at mid-thigh level to generate more speed and power. Low Hang Position requires a full squat with the bar between the knees. Olympic weightlifters use this position to get explosive results.
It’s essential to master each variation to enhance technique and improve athletic performance. Variations help athletes target specific muscle groups that need strength training.
For example, changing the Hang Clean’s starting position changes weight distribution; thus, needing more quadriceps activation if initiating from a lower position.
Serge Reding first demonstrated the Hang Clean in the 1960 Olympics, winning nine medals with this technique during his career. Who needs a gym when you can carry your groceries up the stairs? Welcome to the increased weight portion of your hang clean journey.
To increase resistance load, add more weight plates to the barbell when doing hang cleans. Yet, it’s crucial to keep proper form and technique to evade injury. Begin with a lighter weight and increase as you progress. Put collars on the barbell to stop plates from sliding off during the lift. Make sure the bar is at hip level before starting the pull. Keep a neutral spine throughout the movement. When you add extra weight, take longer rests between sets. Consider wearing a weight belt for extra support. For avoiding damage, employ proper technique and seek advice from an expert trainer. Focus on building strength and gradually escalating resistance.
Pro Tip: Use wrist wraps to help grip the bar during heavier lifts. After mastering the hang clean, it’s time to amp up and try the full power clean!
Full Power Clean
The Full Power Clean is a must-have exercise for developing explosive strength in athletes. By perfecting this technique, athletes can boost their performance in sports that need speedy and powerful movements. Here’s a 3-Step Guide to the Full Power Clean:
- Stand with your feet apart at shoulder-width and hold the barbell with an overhand grip.
- Bend the knees and draw up the bar towards your shoulders, using your legs for power and momentum.
- When the bar reaches chest height, rapidly drop under it and catch it on your shoulders while standing up straight.
For the best results, it’s essential to keep proper form during each step. Plus, including other strength exercises in your routine can help you get even bigger gains in power and explosiveness.
An interesting element to bear in mind when doing the Full Power Clean is the positioning of your feet. By beginning with a wider stance and gradually bringing your feet nearer together as you lift, you can get the most out of your power and stability throughout the movement.
I once saw a weightlifter who had been battling with his Full Power Cleans for months finally nail his technique after working closely with a coach. With commitment and proper guidance, anyone can excel at this tough yet effective exercise.
Frequently Asked Questions
What equipment do I need to do a hang clean?
You need a barbell, weight plates, lifting shoes, and a lifting belt (optional) to perform a hang clean.
What are some common mistakes to avoid when doing a hang clean?
Some common mistakes to avoid when doing a hang clean are: (1) Starting with the bar too far from your shins. (2) Using your arms instead of your legs to lift the barbell. (3) Leaning back too much during the lift. (4) Forgetting to keep your core tight. (5) Dropping the bar too soon or too low.
How many sets and reps should I do for a hang clean?
It depends on your fitness level and training goals. Beginners may start with 3 sets of 5 reps, while more advanced lifters can do 4 sets of 8 reps. Always start with a weight that you can lift with proper form.