The Hang Clean – by Isaac Brewton
One of my favorite exercises is the hang clean. I find it to be a very beneficial lift that translates into athletic performance. The hang clean works the posterior chain, whichincludes the hamstrings, glutes, and lower back. The strengthening of the posterior chain has a great impact on jumping and sprinting. Furthermore, an important part of the hang clean is triple extension of the ankles, knees, and hips as the bar is driven up from the start position. This is the same movement done when jumping or sprinting and the hang clean helps with these explosive movements by teaching the body to produce force efficiently. The hang clean is a technical lift that takes a lot of practice to master a fluid linking of the steps, but with training, anyone can learn this great exercise for building power. Here are some steps to get started on learning how to hang clean.
Performing a hang clean:
· Start with feet between hip and shoulder width apart.
· Grip the bar outside of the legs, a little wider than shoulder width, with an over hand grip.
· From a standing position, arms will be fully extended as they hold the bar.
· Press the hips back and slightly bend the knees to lower the bar to right above the knee.
· Back will stay flat and shoulders back during this phase.
· From here a powerful triple extension of the ankles, knees, and hips occurs as the bar is driven up.
· The bar stays close to the legs and body as it goes straight up for its path.
· Next step is a rapid shrug of the shoulders while the arms are still locked out.
· At the end of the shrug, bend the elbows as they break up and out, to pull the body underneath the bar.
· Flex the hips and knees into a quarter-squat and catch the bar at the shoulders with the elbows in front.
· Stand up with the bar in place at the shoulders to a full standing position.
-Isaac Brewton