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CLEANS (HANG/POWER)

CLEANS (HANG/POWER). Technique and Form. WHY DO WE DO THIS?. -What muscle groups are represented? -Is this good for athletes and non athletes? -What forms of weight or resistance can be used to perform this exercise?. Form (Hang Clean). STARTING POSITION: -Knees are bent slightly

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CLEANS (HANG/POWER)

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  1. CLEANS(HANG/POWER) Technique and Form

  2. WHY DO WE DO THIS? -What muscle groups are represented? -Is this good for athletes and non athletes? -What forms of weight or resistance can be used to perform this exercise?

  3. Form (Hang Clean) STARTING POSITION: -Knees are bent slightly -Barbell is “hanging just above the knee” -Chest is puffed out -Head up -Legs are slightly wider than hips -Hands brushing outside of legs

  4. Form (The Action) -In an EXPLOSIVE motion, propel the hips forward -Extend or “unlock” the ankles, knees, and hips -Keep the arms partially relaxed to allow the bar to move upward close to the body -Shrug the shoulders to help the vertical motion

  5. Form (The Action) -In an EXPLOSIVE motion, propel the hips forward -Extend or “unlock” the ankles, knees, and hips -Keep the arms partially relaxed to allow the bar to move upward close to the body -Shrug the shoulders to help the vertical motion

  6. Form (The Action) THE FINISH -Once the bar reaches chest level, simultaneously perform the following motions: Squat under the weight Roll the wrists Point elbows to the front, making a 90 degree angle with the arms and body -Come to a standing position -Return back to the start to repeat the exercise

  7. Putting it all together

  8. Putting it all together

  9. POWER CLEAN The motion is the same as the hang clean, but the exercise starts from the ground. Begin with a deadlift motion, known as the “first pull”

  10. Different Types of Resistance • Sandbags • Kettlebells • Barbells

  11. Hang Clean in Action • http://www.youtube.com/watch?v=lYihJObA6pw

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