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This exercise focus more on the development of the athletes’ upper body power with less emphasis on the lower body than the power cleans. The Hang Clean is also used in skill development of the Power Clean.
Primary Muscle: Shoulders
Secondary Muscles: Upper Back, Middle back, Lower back, Triceps, quads, hamstrings Glutes and Calves.
Equipment: Barbell
Force: Pull
Mechanics Type: Compound
Utility: Power
Phase 1 / Preparation
Standing with feet shoulders width apart legs slightly bent with back straight lower the bar slowly to the hang phase arms straight and elbows facing slightly forward, the shoulders should be slightly over the bar
Phase 2 / Execution
i) Keeping the shoulders slightly over the bar with back and arms. Straight drive the legs under the bar and upwards keeping the back straight and contracted pull upwards.
ii) The athlete at this point should be extending upwards the trapez and shoulders are engaged to pull the athlete quickly jumping under the bar
iii) The front squat clean position with elbows held high back straight bar across shoulders and bracing whilst legs straighten to standing
Phase 3 / Return
Returning to standing position
Model: Ali van Polanen multi sport athlete @ Gravity Gym Chch
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