The hang clean is a powerful and dynamic weightlifting exercise that has gained popularity in strength and conditioning programs worldwide. As a fitness expert, I’ve seen firsthand how this explosive movement can transform athletic performance and overall strength. The hang clean not only builds muscle but also enhances power, speed, and coordination, making it a valuable addition to any training regimen.
In this article, we’ll dive deep into the world of hang cleans. We’ll explore the muscles worked during this exercise, break down the proper technique step-by-step, and highlight common errors to avoid. We’ll also look at some variations and alternatives to keep your workouts fresh and challenging. By the end, you’ll have a clear understanding of why hang cleans are worth it and how to do them right to maximize their benefits.
The Science Behind Hang Cleans
Biomechanics of the movement
As a fitness expert, I can tell you that the hang clean is a powerful Olympic weightlifting exercise that involves a complex series of movements. The exercise is categorized as a ballistic movement, which means it has little to no deceleration period. This results in the external load and/or the lifter’s body leaving the ground at the end of the concentric phase.
The hang clean’s effectiveness lies in its ability to overload the synergistic extension of the hips, knees, and ankles, known as triple extension. This movement pattern closely mimics the actions performed in many sports, which is why it’s so beneficial for athletes.
Energy systems involved
The hang clean is primarily an anaerobic exercise. When we perform intense, short-duration activities like weightlifting, our bodies rely on anaerobic energy systems. These systems provide energy at a rate faster than what the aerobic system can supply.
During a hang clean, we initially use the phosphagen system, which provides energy for about 20 seconds. After this, we move into glycolysis, breaking down glucose for fuel. This fuels intense activity for up to approximately 90 seconds, resulting in hydrogen build-up in the blood, leading to decreased power and muscle fatigue.
Force production and power output
The hang clean is renowned for its ability to generate high levels of force and power. Studies have shown that the second pull portion of the lift elicits the highest peak power, peak force, and rate of force development compared to other phases.
Interestingly, the optimal load for generating peak power output during hang cleans varies, ranging from 65% to 80% of the one-repetition maximum (1RM). However, with proper technique and a narrow range of success criteria, the power output should theoretically be maximized at 1RM.
Step-by-Step Hang Clean Tutorial
Setting up
I always emphasize the importance of proper setup for a successful hang clean. Start by loading the barbell with an appropriate weight for your fitness level. Stand with your feet hip-width apart, engaging your core and keeping your shoulders back. Grasp the barbell with a hook grip, slightly wider than shoulder-width. This grip involves hooking your thumb under your fingers for a secure hold.
The first pull
From the starting position, bend forward slightly at the hips, pushing your buttocks back and lowering the bar until it’s just above knee height. Maintain a neutral spine and keep your gaze straight ahead. It’s crucial not to allow your knees to come forward during this motion.
The second pull
This is where the explosive power comes in. Thrust your hips forward while dropping your body into a squat position. Simultaneously, shrug your shoulders and snap your elbows forward. This action brings the bar up, allowing you to hop under it. It’s essential to keep the bar close to your body throughout this movement.
The turnover
As the bar ascends, drop into a deep squat and catch the bar in the front rack position. Your elbows should be up and facing forward. By the time you’re at the bottom of your squat, the bar should be resting across your collarbone. Remember, the turnover should be the fastest portion of the entire movement.
The recovery
Finally, drive up until you’re standing, keeping the bar on your shoulders in front of your neck in a front-rack position. It’s crucial to whip your elbows down and under the bar quickly during this phase.
Remember, the hang clean is a complex movement that requires practice to perfect. Focus on maintaining proper form and gradually increase the weight as you become more comfortable with the technique.
Common Hang Clean Errors
As a fitness expert, I’ve observed numerous athletes struggling with hang cleans. Let’s break down the most common errors and how to correct them.
Starting position faults
The setup is crucial for a successful hang clean. I always emphasize that your feet should be hip-width apart. Before anything else, tighten your core and lock it in. Your knees should track slightly outward, with your butt down and shoulders pulled back. Ensure your shoulders are just about right over the bar.
A common mistake is setting up too far from the barbell. The bar should start over your midfoot, just like in a deadlift. If you’re too far away, you’ll waste energy scooping the bar in.
Pull phase mistakes
One of the worst errors in a clean is bending the elbows during the pull. This ‘arm pull’ leads to energy leakage. To fix this, focus on keeping your arms straight, like ropes with hooks at the end.
Another issue is not staying leaned over the bar, which reduces the ‘whip’ of your clean. Think of it like a vertical jump—you need to break at the hips and knees, then explode upward.
Catching errors
When catching the bar, avoid leaning back. This puts unnecessary pressure on your lower back and increases injury risk. Also, be careful not to shift your weight forward onto your toes, as this can strain your knees and ankles.
A common mistake is trying to catch the bar in your hands instead of letting it land on your shoulders. For heavier weights, you need to absorb the weight through your shoulders and hips.
Finish position issues
In the finish position, avoid doing a muscle clean instead of a power clean. A muscle clean involves locking out the knees aggressively and keeping them extended. While this might work for lighter weights, it’s less efficient for multiple reps.
Remember, the hang clean is a complex movement that requires practice to perfect. Focus on maintaining proper form and gradually increase the weight as you become more comfortable with the technique.
Hang Clean Variations and Alternatives
Dumbbell hang cleans
As a fitness expert, I’ve found that dumbbell hang cleans offer a less technical approach to Olympic lifts while maintaining similar benefits to their barbell counterpart. They challenge strength, power, speed, and coordination simultaneously. When done for reps at a moderate load, dumbbell hang cleans can be a potent conditioning tool.
Kettlebell hang cleans
I often recommend kettlebell hang cleans as a dynamic unilateral exercise. They train multiple muscle groups, boost core stability, build power and explosiveness, improve muscle coordination, and develop grip strength. The primary focus is on leveraging hip extension to generate force and swing the kettlebell to the top position.
Hang power cleans
Hang power cleans start with the barbell at mid-thigh level. The lifter explosively pulls the bar up to shoulder height, then drops under it to catch it in a front squat position. This variation emphasizes the upper body and traps more than the full clean, as the movement initiates from a static position.
High pulls
High pulls are a versatile exercise with multiple variations. The key is to initiate the movement with a violent triple extension, with the momentum coming from the hips and the elbows following. It’s crucial to avoid pulling the chest down to meet the bar, which often happens when the weight is too heavy. To adjust the intensity, you can vary the pull height or grip width.
Final Thoughts – Are Hang Cleans A Good Exercise?
The hang clean stands out as a powerhouse exercise, offering a multitude of benefits for athletes and fitness enthusiasts alike. Its ability to build strength, enhance power output, and improve coordination makes it a valuable addition to any training program. By focusing on proper technique and avoiding common errors, individuals can harness the full potential of this dynamic movement to boost their athletic performance and overall fitness.
For those looking to shake up their routines, variations like dumbbell hang cleans, kettlebell hang cleans, and high pulls provide fresh challenges while maintaining the core benefits of the exercise. These alternatives allow for targeted muscle engagement and offer flexibility in training approaches. Whether you’re an experienced lifter or just starting out, incorporating hang cleans or their variations into your workouts can lead to significant improvements in strength, power, and athletic ability.
FAQs
How should I properly perform hang cleans?
To execute hang cleans correctly, it’s crucial to master the setup, the initial pull, the second pull, the turnover, and the recovery phases. Each stage has specific techniques to ensure effectiveness and safety.
Which muscles are targeted when doing hang cleans?
Hang cleans primarily engage the glutes, lower back, adductors, and quadriceps. These muscles work together to perform the movement efficiently.
What is the recommended number of repetitions for hang cleans?
For hang cleans, it’s generally advisable to keep the repetitions low, around 1-3 per set. This approach helps focus on technique and power output, which is especially useful in teaching progressions or addressing specific weaknesses.
Is jumping a required movement in hang cleans?
Yes, a controlled jump is part of the hang clean technique. This involves using enough power to momentarily lift the feet off the ground, followed by a quarter-squat to catch the bar in the front rack position, which helps absorb the force effectively.
