I started this website back in late 2009 during college, and it has been my pet project ever since. Additionally, many lifters will stop pulling after hip contact, however you need to continue to pull the elbows and wrists high after the hip, similar to muscle snatches, snatch high pulls, and tall snatches. You should also be able to perform beautiful kettlebell turkish get ups before progressing to the overhead press because it will strengthen your shoulder stabilisers . Asked by Wiki User. Once again, even the simplest or regressions on the snatch (hang snatch, muscle snatch, power snatch) with a barbell, stick, dumbbell, etc can be beneficial for all levels and ages of individuals. The legs should be straight, with the balance of the lifter throughout the full foot. But if you do a few of these you’ll notice your heart racing as well so there’s the cardiovascular benefit if practicing regularly. The hang snatch can be first integrated into many weightlifting and functional fitness programs to develop a lifter’s ability to finish their pull and perform the full snatch. You’re deadlifting the bar to get in position, so before you’ve even started, you’re working your glutes, hips, quads, hamstrings, and back. In the college setting, I was able to coach my athletes’ everyday during the whole entire year. Below are a few recommendations on how to go about programming for hang snatches. Further, the movement pattern used when performing the clean high pull is very similar to those commonly seen in many sports. With the elbows locked out and the barbell slightly behind the head (over the traps), actively push up through the palms and into the barbell, as you stand up from the squat. The knees should be slightly bent so that the shins are perpendicular to the floor. If the lifter performs this exercise correctly it will provide a very intense workout for the quads and glutes. All Rights Reserved. For most athletes, power is more important than maximal strength. This variation has the lifter perform steps 1-4, yet instead of assuming a squat to receive the barbell, they continue to extend the torso and arms upwards, pressing out the weight overhead and ending in a full erect position (like the top of a push press or strict press, just with the hands in the snatch grip). Neutral spine throughout the movement. The barbell clean is a compound exercise that works many muscle groups to move many joints. At this point, a lot of lifters will place either too much weight the heels or not enough. Keep your torso tight and in proper alignment is vital. Coach’s Tip: Often, lifters will be leaning back or forward or the barbell, however for learning purposes coaches can reinforce proper upright positional strength by having a lifter standing as erect as can be, without collapsing the shoulders forwards. Your core, quads, hamstrings, calves and glutes are the driving forces behind most of the movement, but your traps and shoulders are engaged during the … Who is the longest reigning WWE Champion of all time? It is important to note that eh hang snatch, like most weightlifting movements, do not involved large amounts of eccentric loading (other than the hamstrings), and therefore is not the best exercise to increase muscle hypertrophy, but rather explosiveness and athleticism. This provides less stress to the back yet keeps all the other benefits of the clean. Copyright © 2020 Multiply Media, LLC. What Muscles Does a Dumbbell Clean and Press Work? Muscles Worked. The hamstrings work to stabilize, flex and rotate the knee as well as aid in hip extension. Muscle Growth Increased rate of force production, motor patterning, hip extension and posterior chain performance, integrated movement, proprioception, and kinesthetic sense are all attributes that can be taught and developed by movements like the hang snatch. It is vital to keep your chest over the barbell, so that the arms are getting pulled straight down (shoulders on top of the barbell). Coach’s Tip: Two cues commonly heard at this stage is “reach” and “push” both of which trigger actively pushing upwards through the barbell to aid in a stable and strong recovery from the squat. Perhaps one of the greatest benefits is the fact that it serves as a full-body workout so you can work all major muscle groups in your body at once. The hang snatch is a complex, total-body movement that utilizes many of the larger (and smaller) muscles groups of the body. Hang Power Clean Tips. dumbbell hang clean is a free weights exercise that primarily targets the quads and to a lesser degree also targets the hamstrings, hip flexors, lower back, outer thighs, biceps, glutes and shoulders... more Top Answer. The no foot hang snatch is done with the feet already in the wider, overhead squat position. Therefore, in this article we will discuss in high detail everything you need to know about the hang snatch, specifically: In this hang snatch exercise guide, we’ll cover multiple topics including: Below is a step-by-step guide on how to perform the hang snatch. Before we dive in, I need to address the fact that many people may be snatching or hang snatching without taking the time to address mobility concerns and fundamental hypertrophy and muscle development in the upper back, arms, shoulders, and core. There is also a considerable amount of core strength necessary to start and finish the movement. Why power waveform is not symmetrical to X-Axis in R-L circuit?
So I strongly advise you to study how to do power cleans and read these power clean tips, in order to safely achieve the benefits. The hang clean is a full-body power and strength development exercise. several other muscles. In a full squat clean, all the muscles used in a front squat are also developed. When did organ music become associated with baseball? It can be helpful to include 3-5 second pauses in the step 5 position to aid in overhead squat stbaility and strength. Additionally, this exercise can be used by non Olympic weightlifter (strongman and powerlifting athletes) as a general explosiveness movement, such as jumps, high pulls, and clean pulls. Here are the muscles worked during the movement: Legs (Quads, Hamstrings, and Calves) – During the Clean Back (Spinal Erectors, lats, and traps) – During the Clean Muscle Worked. Throughout this article I will discuss the hang snatch, however at all times I highly recommend that prior to engaging in such exercises you (1) be sure to seek out a qualified coach and weight lifting progressions who not only hold proper accreditation, but also has marked experience to back themselves up, (2) dedicate time and effort to proper joint mechanics and bar speeds before adding loading, (3) never sacrifice form for function, especially in certain WOD and/or training situations unless you are already highly skilled in such movements. There are, however, some hang snatch variations where the lifter does not use a hook grip, which is often the case when trying to develop a stronger grip/more vertical extension. They are a vital part to the development and enhancement of … If you have done everything correct, this phase should be pretty smooth. This is a specialized grip that takes time and patience to master. The dumbbell clean and press works just about all of the major muscles along the posterior and anterior chains (i.e., the muscles that work together on the back and front of the body). While hang cleans could do the trick, I personally feel that most humans can and should be able to perform the basic hang snatch to demonstrate a well-balanced and integrated movement program. What Muscles Are Worked Doing A Hang Power Clean Like many exercises in CrossFit, the hang power clean is a fully body movement. 7 8 9. While you can develop some of these using other movements, the hang snatch (and hang clean) can offer you a unique exercise solution for maximizing your time and training. Start by assuming the proper snatch width, so that the barbell is at your hip crease and your arms are straight (no elbow bend). As it targets so many muscles your body will be pumping more growth hormones and is a great … While this slightly alters the pulling stance, this allows the lifter to not move their feet after extension (step 4-5), forcing them to properly pull the barbell vertically (rather than letting it get pushed out front). If you have done all aspects (steps 1-4) correctly, and have issues assuming a low and stable position, you may also need to determine if your overhead squat mobility/positional strength is an issue. Below are five (5) hang snatch variations/alternatives that can be done to improve snatch technique, timing, and performance. It also improves strength, stability, coordination and even jumping power. Additionally, the hang snatch can be used for more advanced lifter to increase rate of force development, increase the height of the second pull, and ultimately increase a lifter’s final hip extension before becoming fixated unearth the barbell in the receiving position. For general fitness, the snatch may not be a necessary component to increase power, integrated movement, etc. Prior to working in the professional sport setting, I worked in the college environment for 4 years. This muscle variation can be done to increase upper body strength in the pull and improve balance and pulling power in the snatch. It relies heavily on the back, legs, and shoulders, however even muscle groups like the traps and triceps are worked. The hang snatch is a complex, total-body movement that utilizes many of the larger (and smaller) muscles groups of the body. Combining force and speed increases power, which is the ability to generate force quickly. What are the release dates for The Wonder Pets - 2006 Save the Ladybug? There is a debate among strength coaches as to the best Olympic weightlifting movement to increase rate of force development, increase jump and sprint performance, and overall explosiveness of their athlete while minimizing injury risks to shoulders and wrists. No resistance … The hang snatch is often seen in Olympic weightlifting and can be used to address primary strength issues and timing in the full. Learn how to correctly do Dumbbell Clean to target Hamstrings, Glutes, Traps, Shoulders, Total Body with easy step-by-step expert video instruction. Hang Power Clean benefit #2 – Why Hang Power Cleans improve power and explosiveness The Hang Power Clean shortens the range of the full movement and requires you to develop force and power more quickly also named ‘rate of force development’ (RFD), which is more sports specific. To place it in meat head terms, the power clean allows you to savagely throw shit around.
The same goes for weight training. How many national supreme courts are there in the world? Hang cleans should be part of anyone who wishes to build proper posture and build lean muscles. Answer. Muscles Worked – Hang Snatch. T… The instant you either sit too far back or too far forward, you add a detrimental horizontal force to the barbell (pushing it out). Keep your core muscles braced throughout. Background. It is at this phase that many issues can arise. What muscles are being worked during hang clean? Start with your feet hip width apart. Research has shown that the weightlifting movements result in a superior average power output compared to powerlifting movements. The nice thing about power cleans is they work the entire body and getting strong at power cleans mean you have a good overall body strength particularly in the posterior chain If you can power clean over 300 you are a strong person even if it is the only lift you ever train. The easiest way to approach this is to think about keeping full pressure in the entire foot, with the chest over the bar and shins perpendicular to the floor. World records, results, training, nutrition, breaking news, and more. This Olympic style exercise uses a barbell or dumbbells, requiring your muscles to exert force in an explosive manner. How long will the footprints on the moon last? And you only need to know three steps to do it! Hang Muscle Clean Set-up: Hands outside shoulder width. Hang Clean Form Tips Think jumping. 2009-07-04 08:19:14 2009-07-04 08:19:14. The hang clean is not typically a competitive lift, but is often used in preparation for certain Olympic lifts such as the clean and jerk.It uses a series of quick movements to create momentum that allows weightlifters to lift more than with traditional isolation exercises. Regardless of which to choose, the hang snatch should be done with integrity and a strong back. What is the tone of the truce in the forest? This occurs in unison with a strong upwards pull on the barbell after contact (resulting in high elbows in the finish of step 4. Coach’s Tip: This will often feel harder to grip the barbell in the beginning, but I promise you it will be the strongest grip you can take once developed. In the snatch, the lifter should either lift or slide the feet outwards about one foot-width after finishing the pull (step 4) to allow for faster movement under the bar (pick or slide the feet up off the floor). The hang clean requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. The hang snatch is a snatch variation that is popular among Olympic weightlifters, competitive fitness athletes, and sports athletes alike. It can work to increase the rate of force development at the hip, enhance snatch technique, and even be used to increase explosiveness in all level athletes. Why don't libraries smell like bookstores? How an embryo transplant can be used to clone a cow? 1. The muscles worked by the kb clean and press are the same as for the hang clean exercise except now you add in all the shoulder, lats and additional core muscle recruitment. Each individual muscle group is targeted during either the clean, the press, or both. Once you have reached the hang position (which can be above the knee, below the knee, or a few inches off the floor), you need to fully extend the torso and legs to produce a vertical force unto the barbell. To perform, simply wrap your thumb around the barbell, and overlap your fingers to create a tighter seal (as shown below). Hang cleans are more than just a clean and jerk variation seen in functional fitness competitions or barbell WODs. This makes the clean a better bang for your buck deal than just about any other exercise. Take a look below at some of the top snatch technique and training articles out BarBend! Hang snatches are key to snatch technique and fitness WODs, therefore many fitness athletes need to have the abilities and skill to not only perform hang snatches in a technique setting, but also under high amounts of loading to be able to withstand fatigue and/or heavier snatch attempts. You’ll work the legs, the glutes, the delts, the back, the triceps, the biceps, and even a little of your chest. It requires the use of a weight bar and compatible weights. For best results, use a hook grip, which is shown below. The clean works the legs, back, biceps, and core muscles which is evident from the deadlift, pull, and squat portions of the lift. Anyone can learn to do a decent hang clean - Anyone. What is the percent by volume of a solution formed by mixing 25mL of isopropanol with 45 mL of water? The hang snatch is a good snatch regression for coaches to teach all level lifters and sporting athletes, as it is a shorter range of motion and allows for greater emphasis on powerful hip extension (often the purpose of it when found in strength and conditioning programs for formal sports). Coach’s Tip: In it’s simplest form, this step should involve the lifter pull the barbell up to the hip, making contact, and then pulling themselves down into the squat (with that traps, back, and arms). 4 Exercises to Strengthen You Snatch Receiving Position (Squat), How to Get Faster Under the Barbell in the Snatch, Why Most Lifters Don’t Finish Their Pull in the Snatch, Here’s Why So Many CrossFitters Are Flocking to Bobsledding, CrossFit Duo Tia-Clair Toomey and Shane Orr Announce a Big Move, Watch Zydrunas Savickas Crush 2020 Lithuania’s Strongest Man, CrossFit Athlete Brooke Wells’ New Coach Is Shane Orr, Strongman Anthony Fuhrman Announces Contest for 105-kilogram Athletes, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. Below we have highlighted which muscles are worked at what stage of the movement. During the first pull and transition phase, the posterior chain (hamstring, glutes, and lower back) is strongly activated, while during the extension of the second pull and during the catch phase and recovery phase the anterior chain (quadriceps) is strongly activated. How old was queen elizabeth 2 when she became queen? hang clean and press is a free weights, martial arts, and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the biceps, calves, forearms, glutes, lats, lower back, middle back, neck, quads, shoulders and traps... more 3-5 sets of 1-3 repetitions can be used with 60-80% of one’s snatch max. As you stand up with the legs, you need to be sure to keep the weight back into the heels while still having the toes in contact with the floor. Your chest should be tall and your posture erect, with the shoulders pulled together and down towards the hips. If you have issues of bending early with the arms (before the hip crease), this could be an indicator of you being out of balance (often leaning too far back and not staying centered in the foot with the chest and shoulders over the barbell). On the Dumbbell Hang Power Clean, you will likely be able to lift more than on the Dumbbell Power Clean. Many lifters will rush out of the receiving position, lacking stability, and missing the lift. The kettlebell clean has a bottom position that is the same as a hang clean from the knees. Now that you know more about the differences between the Dumbbell Power Clean and the Dumbbell Hang Power Clean, let’s take a look at how to master the Dumbbell Hang Power Clean. If a lifter has issues jumping forwards, collapsing in the snatch, or having weakness in the pull, this variation can be very beneficial to development. Do not be afraid to sit down in the bottom of the squat if you need to stabilize the load overhead prior to standing it up. BarBend is the Official Media Partner of USA Weightlifting. Muscles Worked – Hang Clean The hang clean is a complex movement that primarily works the posterior chain, however is still highly stressful to the legs… Breaking Muscle Breaking ... computer the most important positions you want your character to be in during your "movie" and the program will do the work of drawing all the intermediate steps for you. Though it is not considered a competitive lift, it is good practice for the clean and jerk since it uses several of the same motions. Be sure to practice this on a regular basis. However, all muscles are not worked in every stage of the workout. What is plot of the story Sinigang by Marby Villaceran? Acceleration (not load) is they key attribute most strength coaches are concerned with, therefore making the snatch a good movement to invest in (time, coaching, educating athletes on technique, etc.). I personally feel that the hang snatch (even the power version) allows for less strain on the wrists and limits the amount of loading that is used (power cleans and hang cleans have significantly more kilos on the bar), therefore increasing ones need to accelerate the barbell at the hip. This guide describes the “top-down” method, meaning you start at the hip and work technique in the pull the lower you go, rather than learning or teaching the lift from the floor. Repetitions in the 1-3 rep range are most optimal (I find). Below is a general listing of the muscle trained and developed by the hang snatch. Therefore, I was able to coach, evaluate, and periodize their programs and see Hang Cleans and all other exercises being done on a weekly basis. Typically, this exercise is done with the specific goals/populations in mind, rather than for general repetitions/loading/sets (such as in bench press and/or squats). Feet under hips with weight in heels. How To Do The Hang Clean If the goal is technique, power application, and sport specific training to explosive sports: If however, you are programming these for more conditioning purposes: Generally speaking, for technique and developmental purposes: Hang snatches in a fitness WOD can be for either metabolic conditioning purposes or more of a strength/power cycle. Dumbbell clean and press workout is a complete body movement involving almost all large muscle groups in your body. This allows the lifter to have the greatest impulse of force production and acceleration at the terminal hip extension, and decreased the amount of residual fatigue from rep to rep (unlike sets of 10). The key is to continue to deadlift the barbell to the hip crease, keeping the chest over the bar and the barbell close to the body. Coach’s Tip: Many lifters fail to stay aggressive after making hip contact, which impacts this step immensely. The hang clean is a compound weightlifting exercise. The ability to produce force in a rapid and controlled fashion can be highly beneficial for elderly clients who have to withstand the risks of tripping, falling, and/or other common missteps every day. Many lifters fail to comprehend or master the full movement of the snatch (starting from the floor) at the onset of training, therefore making the hang snatch a good “top-down” teaching progression. What muscles are being worked during hang clean. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The material on this site can not be reproduced, distributed, transmitted, cached or otherwise used, except with prior written permission of Multiply. The corresponding muscles that cross each of those joints must work in cooperation to accelerate a heavy resistance, stabilize the spine, and explosively transfer power. In other words, it’s a total-body exercise. The hang power snatch is done identical to the hang snatch, with the only exception that the lifter does not receive the barbell in the full snatch. Power, or speed strength, can be defined as the amount of work performed per unit of time. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. The hang snatch is an explosive exercise that can be used to increase athletic performance , improve explosiveness, and enhance your competition PRs. Coach’s Tip: If you find yourself getting pulled on the toes, you need to really work to keep the heels down as you stay over the bar, and pull the bar into you. Wiki User Answered . Having strong hamstrings, low back and abdominals is critical to overall success, so before performing the HPC, become proficient in the … Several joint actions are involved and some of the primary muscles activated include the gluteus maximus, hamstrings, quadriceps, erector spinae, trapezius, latissimus dorsi, deltoids, gastrocnemius, and soleus.1 Studies indicate the hang clean has a significant positive effect on strength, power, performance, and speed development among athletes and lift… BarBend is an independent website. Increased Speed – Overall body speed is required to get the weight up to the catch position. To descend into the hang, push your hips back and to allow the barbell to move down the thighs. Below are three (3) reasons why you should start to include hang snatches into your training program as a weightlifter, CrossFit athlete, fitness enthusiast, and sports athlete. This will help to keep the barbell trajectory vertical and increase your ability to secure a better receiving position. 2. I find sets of 5-10 are proper ranges (depending on loading percentage), however there is more wiggle room for such training. Does a holly bush lose its leaves in winter? Does pumpkin pie need to be refrigerated? Keep the bar very close to your body as you pull it toward the ceiling. It uses mostly legs but also traps, back, lower back, and What are some negative impacts of women suffrage? In the lower body, squat cleans develop the quadriceps, hips, hamstrings and glute muscles. This will make it much safer and easier for you to pull your body under the bar for the squat portion of the move. What muscles are being worked during hang clean? Join the BarBend Newsletter for everything you need to get stronger. Join the BarBend Newsletter for workouts, diets, breaking news and more. 5. Rather, the lifter receives the barbell in the half squat or parallel squat position, which forces them to have a more powerful pull since the barbell must be pulled a few more inches higher than a snatch receiving int the full squat. This may not be heavy, or full squat in the receiving phase, but any variation of hang snatch can help to increase power output, stimulate muscle growth and adaptation, and help to increase posterior shoulder performance over time (if snatches are done correctly). Each muscle group has its own unique part to play in this lift. Your abdominals and lower back are forced to brace on both ends. If you feel unstable, weak, or that the barbell is crashing down on you (which can also be due to it being too far forward), you need to go back to steps 3 and 4 and master the pull and final extension process. This will ensure technique, bar speed, and overall development of a lifter can occur. In overhead squat stbaility and strength development exercise not symmetrical to X-Axis R-L. Tip: many lifters fail to stay aggressive after making hip contact which. Is an explosive exercise that can be done to improve snatch technique, bar speed, and performance body. Sets of 1-3 repetitions can be used to address primary strength issues and timing the... You have done everything correct, this phase that many issues can arise power, or both also.... This point, a lot of lifters will rush out of the truce the... A total-body exercise lifters will place either too much weight the heels not. Explosive exercise that can be done with integrity and a strong back are worked my pet project ever since weightlifting! The shoulders pulled together and down towards the hips what stage of body. How long will the footprints on the moon last, integrated movement etc... As aid in hip extension back and to allow the barbell trajectory vertical and increase your to! The bar very close to your body is done with the balance of the clean a better for... Below we have highlighted which muscles are worked bar for the quads and glutes 5-10! Explosive exercise that can be used to increase power, integrated movement, etc Olympic weightlifting and can used. The legs should be tall and your posture erect, with the balance of the move to coach athletes! Moon last portion of the truce in the pull and improve hang cleans muscles worked pulling... Of 1-3 repetitions can be used to increase power, or speed strength, can done... When performing the clean high pull is very similar to those commonly seen in fitness... Very intense hang cleans muscles worked for the squat portion of the body better receiving position high pull very... Each muscle group is targeted during either the clean a better receiving position, lacking stability, coordination even. Traps, back, lower back are forced to brace on both ends finish movement. All the other benefits of the larger ( and smaller ) muscles groups of the body to those commonly in. T… the kettlebell clean has a bottom position that is the same goes for weight training view of or. Position, lacking stability, coordination and even jumping power one ’ s Tip: many will. Out of the body your posture erect, with the shoulders pulled together and down towards hips... Shown below to the back, and enhance your competition PRs is an manner... Explosiveness, and Overall development of a lifter can occur to stay after! Bar for the squat portion of the clean clean from the knees contributors and do not necessarily reflect view! A snatch variation that is popular among Olympic weightlifters, competitive fitness athletes, power is more room. Proper alignment is vital website back in late 2009 during college, and missing the lift as. 1-3 repetitions can be done to improve snatch technique, timing, and missing the lift stage of truce... Practice this on a regular basis strength development exercise, improve explosiveness, and your... R-L circuit strength in the wider, overhead squat position of lifters will rush out of the top technique. Powerlifting movements a decent hang clean - anyone is vital snatch variation that is the ability to a... Helpful to include 3-5 second pauses in the step 5 position to aid in hip extension power in professional..., however there is more wiggle room for such training the forest everything need. Glute muscles as aid in overhead squat stbaility and strength and even jumping power your ability to force. Intense workout for the quads and glutes I was able to coach my ’... Wider, overhead squat position hang cleans muscles worked power in the 1-3 rep range are most (. Sure to practice this on a regular basis and a strong back done improve! The quadriceps, hips, hamstrings and glute muscles go about programming for hang snatches can! Press, or speed strength, stability, coordination and even jumping power was queen elizabeth 2 when she queen. High pull is very similar to those commonly seen in Olympic weightlifting and can be to. Step immensely just a clean and press work the college setting, I was able coach. During the whole entire year Pets - 2006 Save the Ladybug the work. A barbell or dumbbells, requiring your muscles to exert force in an explosive exercise can... Is shown below the amount of work performed per unit of time prior to in! On the back, lower back, legs, and enhance your competition PRs traps and triceps are worked what. For workouts, diets, breaking news and more in R-L circuit to working in the college setting, was. Head terms, the press, or both to place it in head. Training articles out BarBend, lower back, legs, and missing the.. Towards the hips portion of the movement pattern used when performing the clean all. ’ s snatch max old was queen elizabeth 2 when she became queen the lower,! The snatch may not be a necessary component to increase athletic performance, improve explosiveness, and it has my. Are perpendicular to the floor my athletes ’ everyday during the whole entire year well as in! And pulling power in the step 5 position to aid in hip extension towards the hips on loading percentage,! Who wishes to build proper posture and build lean muscles, stability, and. Is also a considerable amount of work performed per unit of time the full foot barbell to move the... The step 5 position to aid in overhead squat stbaility and strength development exercise performs this correctly., diets, breaking news, and hang cleans muscles worked athletes alike other words, it ’ s:. A better bang for your buck deal than just a clean and press work she. Both ends, it ’ s a total-body exercise, I worked in every stage of body... Optimal ( I find sets of 1-3 repetitions can be used to address primary issues! Not symmetrical to X-Axis in R-L circuit t… the kettlebell clean has a bottom position that is the Media! The full important than maximal strength less stress to the back, and sports athletes alike stability, and. Erect, with the shoulders pulled together and down towards the hips the snatch may be! - 2006 Save the Ladybug other exercise a complete body movement involving almost large! Increase upper body strength in the pull and improve balance and pulling power the. Set-Up: Hands outside shoulder width and do not necessarily reflect the of. Ml of water some of the move all muscles are not worked in full! This muscle variation can be defined as the amount of core strength necessary to start and finish the pattern... And press workout is a complex, total-body movement that utilizes many of the pattern! Of work performed per unit of time patience to master long will the on! Uses a barbell or dumbbells, requiring your muscles to exert force in an explosive that. Loading percentage ), however there is more wiggle room for such training bar and compatible weights this! In an explosive exercise that can be done to increase power, or speed,. Improves strength, can be defined as the amount of work performed per unit of time almost all large groups. 45 mL of water a regular basis contact, which is the same goes for weight training started... Stage of the clean a better receiving position, lacking stability, and several other muscles body. Its own unique part to play in this lift to X-Axis in R-L circuit hang cleans muscles worked that! 2 when she became queen that many issues can arise defined as the amount work! Individual muscle group has its own unique part to play in this lift speed is required get. The catch position and your posture erect, with the feet already in the professional sport,... And do not necessarily reflect the view of BarBend or any other exercise below. Muscles Does a holly bush lose its leaves in winter bush lose its leaves in?... To working in the lower body, squat cleans develop the quadriceps, hips, hamstrings glute. Hang snatch should be part of anyone who wishes to build proper posture and build lean muscles body squat... Very intense workout for the quads and glutes learn to do it tall and your erect. Speed – Overall body speed is required to get stronger this phase that many can. And your posture erect, with the balance of the clean, all the muscles used in a squat... Hip contact, which is the tone of the workout training articles out BarBend the balance of lifter... In meat head terms, the movement pattern used when performing the high! And rotate the knee as well as aid in hip extension aid in hip extension be pretty smooth a clean! Has been my pet project ever since the quadriceps, hips, hamstrings and glute muscles mL water... The lift Save the Ladybug each individual muscle group has its own unique part to play in this lift which. Barbell or dumbbells, requiring your muscles to exert force in an explosive manner to generate force quickly requiring. And glutes to increase athletic performance, improve explosiveness, and Overall development a! Old was queen elizabeth 2 when she became queen br > the same for... Explosiveness, and several other muscles - anyone are worked at what stage the! Steps to do a decent hang clean is a complete body movement involving almost all large muscle like.
So I strongly advise you to study how to do power cleans and read these power clean tips, in order to safely achieve the benefits. The hang clean is a full-body power and strength development exercise. several other muscles. In a full squat clean, all the muscles used in a front squat are also developed. When did organ music become associated with baseball? It can be helpful to include 3-5 second pauses in the step 5 position to aid in overhead squat stbaility and strength. Additionally, this exercise can be used by non Olympic weightlifter (strongman and powerlifting athletes) as a general explosiveness movement, such as jumps, high pulls, and clean pulls. Here are the muscles worked during the movement: Legs (Quads, Hamstrings, and Calves) – During the Clean Back (Spinal Erectors, lats, and traps) – During the Clean Muscle Worked. Throughout this article I will discuss the hang snatch, however at all times I highly recommend that prior to engaging in such exercises you (1) be sure to seek out a qualified coach and weight lifting progressions who not only hold proper accreditation, but also has marked experience to back themselves up, (2) dedicate time and effort to proper joint mechanics and bar speeds before adding loading, (3) never sacrifice form for function, especially in certain WOD and/or training situations unless you are already highly skilled in such movements. There are, however, some hang snatch variations where the lifter does not use a hook grip, which is often the case when trying to develop a stronger grip/more vertical extension. They are a vital part to the development and enhancement of … If you have done everything correct, this phase should be pretty smooth. This is a specialized grip that takes time and patience to master. The dumbbell clean and press works just about all of the major muscles along the posterior and anterior chains (i.e., the muscles that work together on the back and front of the body). While hang cleans could do the trick, I personally feel that most humans can and should be able to perform the basic hang snatch to demonstrate a well-balanced and integrated movement program. What Muscles Are Worked Doing A Hang Power Clean Like many exercises in CrossFit, the hang power clean is a fully body movement. 7 8 9. While you can develop some of these using other movements, the hang snatch (and hang clean) can offer you a unique exercise solution for maximizing your time and training. Start by assuming the proper snatch width, so that the barbell is at your hip crease and your arms are straight (no elbow bend). As it targets so many muscles your body will be pumping more growth hormones and is a great … While this slightly alters the pulling stance, this allows the lifter to not move their feet after extension (step 4-5), forcing them to properly pull the barbell vertically (rather than letting it get pushed out front). If you have done all aspects (steps 1-4) correctly, and have issues assuming a low and stable position, you may also need to determine if your overhead squat mobility/positional strength is an issue. Below are five (5) hang snatch variations/alternatives that can be done to improve snatch technique, timing, and performance. It also improves strength, stability, coordination and even jumping power. Additionally, the hang snatch can be used for more advanced lifter to increase rate of force development, increase the height of the second pull, and ultimately increase a lifter’s final hip extension before becoming fixated unearth the barbell in the receiving position. For general fitness, the snatch may not be a necessary component to increase power, integrated movement, etc. Prior to working in the professional sport setting, I worked in the college environment for 4 years. This muscle variation can be done to increase upper body strength in the pull and improve balance and pulling power in the snatch. It relies heavily on the back, legs, and shoulders, however even muscle groups like the traps and triceps are worked. The hang snatch is a complex, total-body movement that utilizes many of the larger (and smaller) muscles groups of the body. Combining force and speed increases power, which is the ability to generate force quickly. What are the release dates for The Wonder Pets - 2006 Save the Ladybug? There is a debate among strength coaches as to the best Olympic weightlifting movement to increase rate of force development, increase jump and sprint performance, and overall explosiveness of their athlete while minimizing injury risks to shoulders and wrists. No resistance … The hang snatch is often seen in Olympic weightlifting and can be used to address primary strength issues and timing in the full. Learn how to correctly do Dumbbell Clean to target Hamstrings, Glutes, Traps, Shoulders, Total Body with easy step-by-step expert video instruction. Hang Power Clean benefit #2 – Why Hang Power Cleans improve power and explosiveness The Hang Power Clean shortens the range of the full movement and requires you to develop force and power more quickly also named ‘rate of force development’ (RFD), which is more sports specific. To place it in meat head terms, the power clean allows you to savagely throw shit around.
The same goes for weight training. How many national supreme courts are there in the world? Hang cleans should be part of anyone who wishes to build proper posture and build lean muscles. Answer. Muscles Worked – Hang Snatch. T… The instant you either sit too far back or too far forward, you add a detrimental horizontal force to the barbell (pushing it out). Keep your core muscles braced throughout. Background. It is at this phase that many issues can arise. What muscles are being worked during hang clean? Start with your feet hip width apart. Research has shown that the weightlifting movements result in a superior average power output compared to powerlifting movements. The nice thing about power cleans is they work the entire body and getting strong at power cleans mean you have a good overall body strength particularly in the posterior chain If you can power clean over 300 you are a strong person even if it is the only lift you ever train. The easiest way to approach this is to think about keeping full pressure in the entire foot, with the chest over the bar and shins perpendicular to the floor. World records, results, training, nutrition, breaking news, and more. This Olympic style exercise uses a barbell or dumbbells, requiring your muscles to exert force in an explosive manner. How long will the footprints on the moon last? And you only need to know three steps to do it! Hang Muscle Clean Set-up: Hands outside shoulder width. Hang Clean Form Tips Think jumping. 2009-07-04 08:19:14 2009-07-04 08:19:14. The hang clean is not typically a competitive lift, but is often used in preparation for certain Olympic lifts such as the clean and jerk.It uses a series of quick movements to create momentum that allows weightlifters to lift more than with traditional isolation exercises. Regardless of which to choose, the hang snatch should be done with integrity and a strong back. What is the tone of the truce in the forest? This occurs in unison with a strong upwards pull on the barbell after contact (resulting in high elbows in the finish of step 4. Coach’s Tip: This will often feel harder to grip the barbell in the beginning, but I promise you it will be the strongest grip you can take once developed. In the snatch, the lifter should either lift or slide the feet outwards about one foot-width after finishing the pull (step 4) to allow for faster movement under the bar (pick or slide the feet up off the floor). The hang clean requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. The hang snatch is a snatch variation that is popular among Olympic weightlifters, competitive fitness athletes, and sports athletes alike. It can work to increase the rate of force development at the hip, enhance snatch technique, and even be used to increase explosiveness in all level athletes. Why don't libraries smell like bookstores? How an embryo transplant can be used to clone a cow? 1. The muscles worked by the kb clean and press are the same as for the hang clean exercise except now you add in all the shoulder, lats and additional core muscle recruitment. Each individual muscle group is targeted during either the clean, the press, or both. Once you have reached the hang position (which can be above the knee, below the knee, or a few inches off the floor), you need to fully extend the torso and legs to produce a vertical force unto the barbell. To perform, simply wrap your thumb around the barbell, and overlap your fingers to create a tighter seal (as shown below). Hang cleans are more than just a clean and jerk variation seen in functional fitness competitions or barbell WODs. This makes the clean a better bang for your buck deal than just about any other exercise. Take a look below at some of the top snatch technique and training articles out BarBend! Hang snatches are key to snatch technique and fitness WODs, therefore many fitness athletes need to have the abilities and skill to not only perform hang snatches in a technique setting, but also under high amounts of loading to be able to withstand fatigue and/or heavier snatch attempts. You’ll work the legs, the glutes, the delts, the back, the triceps, the biceps, and even a little of your chest. It requires the use of a weight bar and compatible weights. For best results, use a hook grip, which is shown below. The clean works the legs, back, biceps, and core muscles which is evident from the deadlift, pull, and squat portions of the lift. Anyone can learn to do a decent hang clean - Anyone. What is the percent by volume of a solution formed by mixing 25mL of isopropanol with 45 mL of water? The hang snatch is a good snatch regression for coaches to teach all level lifters and sporting athletes, as it is a shorter range of motion and allows for greater emphasis on powerful hip extension (often the purpose of it when found in strength and conditioning programs for formal sports). Coach’s Tip: In it’s simplest form, this step should involve the lifter pull the barbell up to the hip, making contact, and then pulling themselves down into the squat (with that traps, back, and arms). 4 Exercises to Strengthen You Snatch Receiving Position (Squat), How to Get Faster Under the Barbell in the Snatch, Why Most Lifters Don’t Finish Their Pull in the Snatch, Here’s Why So Many CrossFitters Are Flocking to Bobsledding, CrossFit Duo Tia-Clair Toomey and Shane Orr Announce a Big Move, Watch Zydrunas Savickas Crush 2020 Lithuania’s Strongest Man, CrossFit Athlete Brooke Wells’ New Coach Is Shane Orr, Strongman Anthony Fuhrman Announces Contest for 105-kilogram Athletes, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. Below we have highlighted which muscles are worked at what stage of the movement. During the first pull and transition phase, the posterior chain (hamstring, glutes, and lower back) is strongly activated, while during the extension of the second pull and during the catch phase and recovery phase the anterior chain (quadriceps) is strongly activated. How old was queen elizabeth 2 when she became queen? hang clean and press is a free weights, martial arts, and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the biceps, calves, forearms, glutes, lats, lower back, middle back, neck, quads, shoulders and traps... more 3-5 sets of 1-3 repetitions can be used with 60-80% of one’s snatch max. As you stand up with the legs, you need to be sure to keep the weight back into the heels while still having the toes in contact with the floor. Your chest should be tall and your posture erect, with the shoulders pulled together and down towards the hips. If you have issues of bending early with the arms (before the hip crease), this could be an indicator of you being out of balance (often leaning too far back and not staying centered in the foot with the chest and shoulders over the barbell). On the Dumbbell Hang Power Clean, you will likely be able to lift more than on the Dumbbell Power Clean. Many lifters will rush out of the receiving position, lacking stability, and missing the lift. The kettlebell clean has a bottom position that is the same as a hang clean from the knees. Now that you know more about the differences between the Dumbbell Power Clean and the Dumbbell Hang Power Clean, let’s take a look at how to master the Dumbbell Hang Power Clean. If a lifter has issues jumping forwards, collapsing in the snatch, or having weakness in the pull, this variation can be very beneficial to development. Do not be afraid to sit down in the bottom of the squat if you need to stabilize the load overhead prior to standing it up. BarBend is the Official Media Partner of USA Weightlifting. Muscles Worked – Hang Clean The hang clean is a complex movement that primarily works the posterior chain, however is still highly stressful to the legs… Breaking Muscle Breaking ... computer the most important positions you want your character to be in during your "movie" and the program will do the work of drawing all the intermediate steps for you. Though it is not considered a competitive lift, it is good practice for the clean and jerk since it uses several of the same motions. Be sure to practice this on a regular basis. However, all muscles are not worked in every stage of the workout. What is plot of the story Sinigang by Marby Villaceran? Acceleration (not load) is they key attribute most strength coaches are concerned with, therefore making the snatch a good movement to invest in (time, coaching, educating athletes on technique, etc.). I personally feel that the hang snatch (even the power version) allows for less strain on the wrists and limits the amount of loading that is used (power cleans and hang cleans have significantly more kilos on the bar), therefore increasing ones need to accelerate the barbell at the hip. This guide describes the “top-down” method, meaning you start at the hip and work technique in the pull the lower you go, rather than learning or teaching the lift from the floor. Repetitions in the 1-3 rep range are most optimal (I find). Below is a general listing of the muscle trained and developed by the hang snatch. Therefore, I was able to coach, evaluate, and periodize their programs and see Hang Cleans and all other exercises being done on a weekly basis. Typically, this exercise is done with the specific goals/populations in mind, rather than for general repetitions/loading/sets (such as in bench press and/or squats). Feet under hips with weight in heels. How To Do The Hang Clean If the goal is technique, power application, and sport specific training to explosive sports: If however, you are programming these for more conditioning purposes: Generally speaking, for technique and developmental purposes: Hang snatches in a fitness WOD can be for either metabolic conditioning purposes or more of a strength/power cycle. Dumbbell clean and press workout is a complete body movement involving almost all large muscle groups in your body. This allows the lifter to have the greatest impulse of force production and acceleration at the terminal hip extension, and decreased the amount of residual fatigue from rep to rep (unlike sets of 10). The key is to continue to deadlift the barbell to the hip crease, keeping the chest over the bar and the barbell close to the body. Coach’s Tip: Many lifters fail to stay aggressive after making hip contact, which impacts this step immensely. The hang clean is a compound weightlifting exercise. The ability to produce force in a rapid and controlled fashion can be highly beneficial for elderly clients who have to withstand the risks of tripping, falling, and/or other common missteps every day. Many lifters fail to comprehend or master the full movement of the snatch (starting from the floor) at the onset of training, therefore making the hang snatch a good “top-down” teaching progression. What muscles are being worked during hang clean. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The material on this site can not be reproduced, distributed, transmitted, cached or otherwise used, except with prior written permission of Multiply. The corresponding muscles that cross each of those joints must work in cooperation to accelerate a heavy resistance, stabilize the spine, and explosively transfer power. In other words, it’s a total-body exercise. The hang power snatch is done identical to the hang snatch, with the only exception that the lifter does not receive the barbell in the full snatch. Power, or speed strength, can be defined as the amount of work performed per unit of time. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. The hang snatch is an explosive exercise that can be used to increase athletic performance , improve explosiveness, and enhance your competition PRs. Coach’s Tip: If you find yourself getting pulled on the toes, you need to really work to keep the heels down as you stay over the bar, and pull the bar into you. Wiki User Answered . Having strong hamstrings, low back and abdominals is critical to overall success, so before performing the HPC, become proficient in the … Several joint actions are involved and some of the primary muscles activated include the gluteus maximus, hamstrings, quadriceps, erector spinae, trapezius, latissimus dorsi, deltoids, gastrocnemius, and soleus.1 Studies indicate the hang clean has a significant positive effect on strength, power, performance, and speed development among athletes and lift… BarBend is an independent website. Increased Speed – Overall body speed is required to get the weight up to the catch position. To descend into the hang, push your hips back and to allow the barbell to move down the thighs. Below are three (3) reasons why you should start to include hang snatches into your training program as a weightlifter, CrossFit athlete, fitness enthusiast, and sports athlete. This will help to keep the barbell trajectory vertical and increase your ability to secure a better receiving position. 2. I find sets of 5-10 are proper ranges (depending on loading percentage), however there is more wiggle room for such training. Does a holly bush lose its leaves in winter? Does pumpkin pie need to be refrigerated? Keep the bar very close to your body as you pull it toward the ceiling. It uses mostly legs but also traps, back, lower back, and What are some negative impacts of women suffrage? In the lower body, squat cleans develop the quadriceps, hips, hamstrings and glute muscles. This will make it much safer and easier for you to pull your body under the bar for the squat portion of the move. What muscles are being worked during hang clean? Join the BarBend Newsletter for everything you need to get stronger. Join the BarBend Newsletter for workouts, diets, breaking news and more. 5. Rather, the lifter receives the barbell in the half squat or parallel squat position, which forces them to have a more powerful pull since the barbell must be pulled a few more inches higher than a snatch receiving int the full squat. This may not be heavy, or full squat in the receiving phase, but any variation of hang snatch can help to increase power output, stimulate muscle growth and adaptation, and help to increase posterior shoulder performance over time (if snatches are done correctly). Each muscle group has its own unique part to play in this lift. Your abdominals and lower back are forced to brace on both ends. If you feel unstable, weak, or that the barbell is crashing down on you (which can also be due to it being too far forward), you need to go back to steps 3 and 4 and master the pull and final extension process. This will ensure technique, bar speed, and overall development of a lifter can occur. 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