Hang Power Clean

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IMG_2310Skill- EMOM 10 min- 5x Back Squat at 80-85% body weight

CrossFit WOD
Hang Power Clean
IMG_23093-3-3-3-3-3-3 reps

Strength Focus
A. Deadlift-
Build to 1RM in 20 Minutes

B. Max set of strict Pull-ups

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Doughnuts and Deadlifts. What more do you need?

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3 Key Points to the success of the Hang Power Clean

  1. The Knee Position


You want to start the bar literally touching your knee-caps. Your weight is on your heels. And, you should have your hips up high enough so that your knee angle is very shallow. This is going to cause a lot of hamstring stretch! In fact, I like to tell people that if this position feels comfortable, you’re probably doing it wrong – or, you’re a yoga master.

Your shoulders will naturally be forward over the bar. That’s a good thing.  However, this presents a problem: the bar will want to drift away from you and no longer touch the knee-caps. The way to solve this is to squeeze your lats as tight as you can. The lats act as an arm “depressor” – the pull the arms into your body. Use that to your advantage here.  The lats need to be as tight as humanly possible.

Key Points to Remember:

  1. Weight on your heels.
  2. Hips high like a yoga master.
  3. Lats tight – squeeze the bar into you.

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2. The Hip Position


The hip position is the most important position in weightlifting. If you can drill this spot and make it the most comfortable place in the world for you to be, then you will end up being very good at any variation of the Olympic lifts – including the hang clean. If not, you won’t. It’s that simple.

The bar should be touching your body as high up your thigh as possible. Again, your weight should be on your heels.

The shoulders will now be backwards BEHIND the bar. That fact is important. You want to make sure that before you jump that bar above your head, your shoulders have gotten back behind the bar.

Why?

Because if you don’t, then the bar will have a more horizontal trajectory coming into the hip rather than the vertical trajectory that you want. That horizontal bar path will cause the bar to bounce off of your hip forward, then swing around you. With heavy weights, you’ll miss it.

Instead, get your shoulders back (mimic the photo), THEN jump the bar up.

Key Points to Remember:

  1. Weight on the heels.
  2. Shoulders back behind the bar.
  3. Lats tight.
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Caption to comments….

3.  The Catch


Now for the easy part. Catching a power clean is really not very complicated. All you do is catch it in the EXACT same position you’d be in if you were a quarter of the way down in a front squat.

Your heels should be taking most of your weight.  Your elbows are high and in. (If you were looking at yourself in a mirror, your elbows would be pointing right at you.) And your legs and hips look just like they would look if you were doing a quarter squat (a quarter of the way down).

Key Points to Remember:

1. Weight on the heels.
2.  Elbows high and IN,
3.  Legs and hips in a quarter squat.

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