3/6/2023 0 Comments Hang clean![]() This means less movement, and makes power cleans easier to master. The power clean doesn't require a full squat like the full clean. There is only one difference: the squat depth when catching the barbell. Pick the barbell from the floor, pull to your mid-thigh, then explode upwards and squat to catch it on your shoulders. Power cleans follow the same basic movement of a full clean. Unlike the hang clean, a power clean starts with the barbell on the floor. Like the hang clean, a power clean is a variation of the full clean. It involves a simultaneous extension of your ankles, knees, and hips. Using your hands to do the pull is a risky move that could injure you. Rounding back in thoracic spine instead of keeping your back straight can also lead to extra stress or injury.Ģ.Overextending the bar before the explosion is one common example.Wrong setup, especially in the starting position, can make life difficult for you. Here are a few common mistakes you should take care to avoid.ġ. Getting either one wrong can result in fruitless movements at best or injury at worst. You can see the hang clean in practice to get the full picture.įorm and technique are everything in the hang clean. Return the barbell to the starting position just above your knees or mid-thigh.Stabilize yourself, then stand up straight with the barbell still resting on your shoulders.This position is known as the catch position. Once you slide in underneath the barbell, catch it on your shoulders, just above your chest.This move is called the second pull or the explosion. ![]() At the same time, bend to a squat position so that you can slide in underneath the barbell. In one fluid motion, aggressively extend knees to generate momentum and pull the barbell up.Keep your gaze forward and your knees straight. The starting position for a hang clean has the barbell above your knees, somewhere mid-thigh.The hang clean consists of different stages of movement. Because it bypasses the first position and pull, it's not enough to fully prepare you for a full clean and jerk. ![]()
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