Moving the bar away from the body when you pull it up is incredibly inefficient. Keeping the bar close to your body allows for the most efficient bar path. Hang cleans are a full body exercise , working the muscles in your shoulders, neck, core, back and legs. Specifically, this exercise activates the trapezius and deltoid muscles with the initial and second pulls of the hang clean; the lower back muscles, glutes, quads and adductors during the hip thrust and throughout the squat; and the hamstrings, forearm flexors, calves and core on the lowering phase of the weight, as well as when catching the weight and standing back up.
The difference in the hang clean and the hang power clean lies in the way you catch or receive the weight. In a hang power clean , your hips remain above your knees at all times. A hang clean allows you to catch the weight under a full squat, which means you generate less power but are able to lift more weight.
You can get different benefits from performing hang cleans depending on where you are on your training journey. Hang cleans are great for developing power, strength and speed among athletes of all fitness levels. The exercise can teach athletes to finish the last pull during the clean and fix early elbow bending. They are also a brilliant full-body exercise, so if you want to perform the least work for the most results, hang cleans can be a great exercise to add to your training.
The hang clean is also a great exercise to master for daily activities, where you might find yourself having to lift weights and bring them to shoulder height.
Every minute on the minute for 12 minutes, perform all exercises in the order written, then rest until the next minute starts and repeat. Full power cleans the sort you see in Olympic weightlifting are one option, but starting the clean from a hang position makes it ideal for beginner lifters, or as part of a fat-burning barbell complex where you do multiple different barbell moves back-to-back in a circuit to send your heart rate soaring.
Experienced lifters will also use this variation to build explosiveness. Start by holding the bar with a shoulder-width grip in front of your thighs. Not every ache requires a trip to the ER. Instead of waiting for your hammies to go "pop," add some pop to your explosiveness. Read article. You Lift Too Light Going heavier sounds like the enemy—and it is, for most exercises. Your Rack Position Needs Work A weak rack position, in which your elbows dip forward, can cause you to drop the weight.
Your Setup Is Poor Olympic lifts are about getting from point A to point B in the most efficient way possible: a straight line. Written by Lee Boyce. Also by Lee Boyce. Thank you for signing up. Your information has been successfully processed! Grasp the bar with a hook grip and move it into a front-rack position, where the bar rests in front of the neck, across the front of shoulders.
Hold the bar here while doing squats. Another alternative that omits the catch step is the hang clean high pull. This exercise also limits the shoulder and wrist stress that can occur from holding the barbell in a front-rack position.
Start in the same position as the hang clean, holding the barbell at mid-thigh height. Once you're ready to progress to the hang clean, you can perform this exercise from a variety of hang positions where the weight is when beginning each repetition. Each one changes the mechanics of the movements slightly, working the muscles in a different way.
Different hang positions include:. As you become stronger and more confident with the hang clean, adding weight to the barbell will increase the intensity and challenge of the exercise. Increase the weight lifted in small increments to avoid injury from trying to progress too quickly. The full power clean is similar to the hang clean except that you start and end the exercise from the floor instead of at thigh level. That makes it a bit more complex and more challenging.
The full clean is an advanced, full-body Olympic weightlifting exercise. Drop into a squat position and grasp the gar. Stand up, lifting the bar close to the front of the legs, stopping once it is at mid-thigh.
Bend the knees and thrust the hips forward while snapping the elbows forward, catching the bar on the front of the shoulders. Stand up completely before returning the bar to the floor.
Avoid these common errors to keep your hang clean exercise safe and effective. Allowing the bar to swing away from your body increases the risk of injury and low back strain. Focus on keeping the bar close to your body during each phase of the exercise to ensure that you have both good form and enough control.
Check that the bar is dropping in a vertical path rather than moving back and forth horizontally. If your knees or thighs are in the way, adjust your form. Having too narrow or too wide of a grip can reduce your ability to perform this exercise with the appropriate technique. To execute the hang clean correctly, the hands should be on the bar a couple of inches outside either leg. Although you want a controlled grip at all times during this exercise, the bar should still roll smoothly in your hands.
Gripping the bar too tightly doesn't allow for a smooth transition when moving the bar from your thighs to your front shoulder area.
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