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  • So we're just going to go over some of the main things we look at for the hang power clean.

  • Go ahead and pick up that bar. From the hang can really be anywhere that's above pulling it from the ground, but

  • generally where we're meaning is about mid-thigh because that gives that athlete good leverage,

  • and when they're in this position, if you're looking from the side, you see a good neutral spine here,

  • he's engaged in the erectors, and he's really good right here in that he doesn't have the knees

  • way forward in a squatting motion, but slight bend in the knee and

  • the hamstrings are real engaged. If he put that bar down there,

  • this is where we would want him to do a vertical jump fromboomso

  • this is a great position to get up, jump and shrug, which is what a clean is,

  • and then get that bar up to the rack position. So

  • this is what we'd be looking for. Go ahead stand and relax.

  • So that's one thing. And we want the hook grip on there especially with this workout where we

  • had 15 cleans and they're coming down from the hang, we want that hook grip on there.

  • If they're gripping without the hook grip, they're really going to feel that in their forearms big time.

  • So from that positionthe mid-thigh position, which is probably the most advantageous position to pull from

  • he's going to jump and shrug and rack that bar up.

  • into a front-squat position. Good extension of the hip. We talk

  • about that at the Level 1s all the timethat hip extension

  • is so crucial to moving this weight and to get it moving vertically.

  • And then when he brings it back down for the next repjust bring it down to the hangboom!

  • Look at this position. Instead of getting pulled and rounded out

  • right in here, perfect position to go again. And so you can

  • cycle two or three reps and you can see he doesn't lose that position when he comes down, boom, and he holds it.

  • Very smooth and getting that hook grip back in on the way down.

  • That's the big things we're looking at. And then the last thing, the real tendency in this is that the weight's coming

  • forward and you get pulled forward on the balls of the feet and so you'll

  • see the athlete losing, so as the bar comes down here, the hips

  • and butt go back to that hip-hinge position, kind of like returning a deadlift,

  • we want to have the weight on the back part of the foot right here.

  • Real important. And then he can jump out of there, jumps off those heels

  • smooth. You'll see someone forward on the balls of the feet and they'll be jumping forward the whole time.

  • Nice job, man.

So we're just going to go over some of the main things we look at for the hang power clean.

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