Hang Clean

Key Takeaways

If you’re keen on increasing your strength, agility, and speed, the Hang Clean exercise is one you should consider. This article will detail everything needed for beginners to do the hang clean workout effectively. We will also highlight the body parts that benefit from this workout.

Understanding Hang Clean

The Hang Clean exercise is an important part of the weightlifting regime and is also part of the Hang Clean Workout. Consisting of a controlled but explosive movement, this exercise majorly targets your quadriceps, hamstrings, glutes, core, and shoulders.

Getting Started With Hang Clean

For novices to the hang clean exercise, the below step-by-step guide should be more than enough to get you started right:

1. Stand straight with feet shoulder-width apart, holding a barbell with overhand grip.
2. Lower your torso by bending at your hips and knees – the barbell should roughly be at knee level.
3. In a swift movement, lift the barbell to the chest. This should involve a quick shrug of the shoulders.
4. Switch the overhand grip for an ‘under’ grip mid-lift and use your elbows to direct the barbell’s movement to your shoulder level.
5. Complete the lift and make sure your feet are firmly planted on the ground.

Tips for Mastery

While understanding the steps involved is crucial, the following tips will serve as added advantages in mastering the hang clean:

1. Start with lighter weights to perfect your form before adding any heavy loads.
2. Always maintain firmness in your foot placement for consistent execution. Regular practice will result in the natural flow of the movement.
3. Lastly, remember to draw power from your hips and not your arms when lifting the barbell. The arms should merely direct the barbell and not hoist it.

FAQs

1.  How often should I practice the Hang Clean Workout?

As with any form of workout, consistency is key. However, starting with 2 to 3 times a week for beginners is advisable for an effective hang clean workout.

2.  Is the Hang Clean exercise suitable for anyone?

Yes, whether you are a beginner or a pro in weightlifting, the Hang Clean exercise is adaptable to any fitness level. All it requires is a willingness to learn and consistent practice. However, if you have any medical conditions that may interfere with this exercise, please consult a healthcare professional.

3. WILL HANG CLEANS HELP ME BURN FAT?

Absolutely! Hang Cleans are not only going to increase your strength levels but also elevate your metabolic rate, which assists in burning fat. However, it’s always recommended to pair any weightlifting regime with a balanced diet for optimum results.

4. WHAT MUSCLE GROUPS DOES THE HANG CLEAN TARGET?

The Hang Clean exercise primarily targets your quadriceps, hamstrings, glutes, core, and shoulders. It’s a comprehensive full-body movement.

5. HOW DOES THE HANG CLEAN DIFFER FROM TRADITIONAL CLEAN EXERCISES?

The Hang Clean involves lifting the barbell from a knee-level starting position. In contrast, traditional cleans start from the ground. The hang clean focuses on explosiveness and strength.

6. ARE THERE ANY PREPARATORY EXERCISES I SHOULD DO BEFORE ATTEMPTING THE HANG CLEAN?

Yes, it’s beneficial to work on front squats and Romanian deadlifts (RDLs) initially. This helps strengthen your hinge and front rack position, setting a solid foundation for the hang clean.

7. WHAT’S THE SIGNIFICANCE OF USING THE HIPS IN THE HANG CLEAN?

The hips are a major power source in the hang clean. Drawing power from your hips rather than relying solely on your arms helps execute the lift more efficiently and with proper form.

8. HOW DOES FOOT PLACEMENT AFFECT THE HANG CLEAN?

Firm foot placement is crucial for consistent execution. You want three points of contact: big toe, little toe, and heel. This provides stability and allows for better force transfer.

9. WHAT’S THE ROLE OF THE ELBOWS IN THE HANG CLEAN?

During the hang clean, you rotate your elbows around the bar. This movement allows you to catch the bar at the shoulder level in the front rack position, facilitating a smooth and controlled lift.

10. CAN YOU PROVIDE A SIMPLE CUE FOR REMEMBERING THE HANG CLEAN MOVEMENT?

Certainly! A simple jingle to help remember the necessary positions for the hang clean is: “Starting position, Knees back, Knees forward, Jump and shrug.” This can help you groove the correct sequence of movements.