What is a Hang Clean?

About Hang Clean

The hang clean is a variation of the clean exercise used in weightlifting and strength training. It involves pulling the barbell from a position above the knees to racking it at the shoulders. This exercise emphasizes explosive power, coordination, and proper lifting technique, making it a staple in athletic training programs to enhance overall strength and performance.

How to Perform a hang clean

1. Starting Position: Stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Position the bar just above your knees with your hips pushed back, knees slightly bent, and chest up.
2. First Pull: Initiate the movement by driving through your heels, extending your hips and knees to pull the bar upward while keeping it close to your body.
3. Explosive Shrug: As the bar reaches mid-thigh, explosively extend your hips and knees while performing a powerful shrug with your shoulders, driving the bar upward.
4. catch phase: Quickly drop under the bar, rotating your elbows around and under it to catch it on the front of your shoulders. Simultaneously, bend your knees to absorb the impact in a quarter squat position.
5. Standing Up: Stand up straight from the quarter squat position, fully extending your hips and knees while maintaining the barbell in the racked position on your shoulders.
6. Breathing: Inhale before the initial pull and exhale as you catch the bar and stand up.

Benefits of the hang clean

• Explosive Power: The hang clean develops explosive power and strength, crucial for athletic performance in sports that require quick, powerful movements.
• Full-Body Workout: This exercise engages multiple muscle groups, including the legs, hips, back, shoulders, and arms, providing a comprehensive workout.
• Improved coordination: The hang clean enhances coordination and timing, as it requires precise synchronization of various body parts during the movement.
• Technique Focus: Starting from the hang position allows athletes to focus on the second pull and catch phases, improving overall clean technique.

Common Mistakes to Avoid

• Incorrect Starting Position: Ensure the bar is positioned just above the knees, with hips pushed back and chest up to maintain proper form throughout the lift.
• Early Arm Pull: Avoid pulling with the arms too early. Focus on driving through the hips and legs to generate power before shrugging and pulling with the arms.
• Poor Catch Position: Make sure to rotate your elbows quickly under the bar and catch it on the front of your shoulders with knees slightly bent to absorb the impact.
• Not Using Legs: Engage your legs fully during the lift to maximize power and prevent over-reliance on the upper body.

Variations of the hang clean

• hang power clean: Similar to the hang clean but caught in a higher position with less knee bend, emphasizing the power and speed of the movement.
• hang clean Pull: Focuses on the pulling phase of the lift without the catch, useful for developing pulling strength and technique.
• Single-Arm hang clean: Performed with a dumbbell or kettlebell to challenge unilateral strength and coordination.

Incorporating hang cleans into your training regimen will enhance your explosive power, coordination, and overall strength, benefiting both athletic performance and general fitness.