LIFT: HANG CLEAN

FOCUS / PURPOSE: HIPS, POWER – A TOTAL BODY WORKOUT

EQUIPMENT: STRAIGHT BAR AND BUMPER PLATES

TECHNIQUE
1. Begin with the straight bar racked slightly above your knees. The feet should be shoulder width apart. His grip should be shoulder width apart.
2. The athlete should have a slight knee bend.
3. Begin by pulling the bar towards your chest by pushing your elbows out. As the athlete pulls the bar up, his legs should become more erect and his hips should be pushed out. Also, he will lift his heels off of the ground. All of the actions occur in one smooth movement.
4. Once the bar has reached the chest line the athlete should work to get “under” the bar. He should rack the bar at chest level with his palms facing up.
5. While completing the lift, the athlete should begin to gain back his initial knee bend from the start position.

COACHING POINTS
1. The athlete should not widen his initial base, which is shoulder width apart during the lift.
2. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position.

HANG CLEAN WORKOUT

1. Base Phase – 3 sets of 5 repetitions. On Thursday you need to burn-out on your last set.

Click here for video showing how to properly perform the hang clean.

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