The hang clean is a compound weight lifting exercise that targets multiple muscle groups and builds momentum to lift more weight. Proper form and control are essential for safety and maximum benefits.
The hang clean is a compound weight lifting exercise. Although it is not considered a competitive lift, it is good practice for the clean and jerk as it uses several of the same movements. If the lifter performs this exercise correctly, it will provide a very intense workout for the quadriceps and glutes. It will also benefit your lower back, upper back, traps, and forearms.
Like all compound lifts, the drop clean involves more than a single movement, and since the lift relies on quick movements that build momentum, it’s possible to lift more weight than would be possible during a comparable isolation exercise. Also, since the exercise targets multiple muscle groups at once, it results in a more intense workout than isolation exercise provides.
The clean hang requires a barbell and weights. Since the weights do not touch the ground during the exercise, it is possible to do this lift with regular metal weights, but it is much safer to use rubber weights in case the lifter loses control during the lift. It is also important that the lifter does not attempt to lift more weight than he can handle, as the rapid movements required for a clean hang can be dangerous if the weight is excessive.
To begin the hang, the lifter stands with their legs shoulder-width apart while holding a barbell with an overhand grip. Hands should be slightly wider than shoulder width. The lifter should bend at the knees and hips to lower the weight to approximately lower thigh level. Then, in one quick movement, he straightens his legs and shrugs to lift the weight into the air without letting go.
While the bar is in the air, you quickly pull your body under the bar and “catch” the weight across your chest as you bend your legs into a squat. The elbows will rotate around the bar so that the arms are bent with the palms facing the ceiling, holding the bar firmly. At the bottom of the squat, the lifter then straightens the legs in a standard squat motion until standing up. To finish the exercise, he slightly bends his knees and gently lowers the weight back to the starting position.
The key to this exercise is proper form and maintaining control of the weight at all times. This will not only ensure safety, but also maximize the benefits of the lift. It is also important for the lifter to ensure they have enough space for this lift, and should use a weight lifting platform whenever possible.
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