"Power Up Your Workout with Hang Cleans: The Ultimate Guide to Building Explosive Strength"

Hang Cleans

Hang cleans are a powerful exercise that can help build explosive strength in your body. It is a compound movement that works multiple muscle groups, including the legs, back, and shoulders. There are different variations of hang cleans, but the most popular ones are the hang power clean and the hang clean.

Hang Power Clean

The hang power clean is a simplified version of the hang clean and is an excellent exercise for beginners who want to learn the proper technique before moving on to the full movement. It involves starting in a standing position with the barbell in front of you, then bending your knees slightly and lowering the barbell to your knees. From there, you explosively pull the barbell up towards your chest, using your hips and legs to generate power, and catch it in a front rack position.

Hang Clean

The hang clean, on the other hand, involves starting in the same position as the hang power clean but pulling the barbell all the way up to the shoulders. This exercise is more complex and requires more technique, but it also provides more benefits, including increased upper body strength and improved mobility.

Regardless of the variation you choose, hang cleans are an excellent addition to any workout routine, as they improve power, speed, and explosiveness. They also activate fast-twitch muscle fibers, which are responsible for generating power and speed. Incorporating hang cleans into your workout can also help increase your vertical jump and enhance your overall athleticism.

Squat Cleans

Squat cleans are a popular weightlifting exercise that involve lifting a barbell from the ground to the shoulders while simultaneously dropping into a full squat position. This exercise requires a combination of strength, speed, and coordination, making it a great option for those looking to improve their athletic performance or increase their overall strength.

The Squat Clean

There are two main types of squat cleans: the squat clean and the hang squat clean. The squat clean is performed by starting with the barbell on the ground and lifting it to the shoulders in one fluid motion, dropping into a full squat position at the same time. The hang squat clean, on the other hand, involves starting with the barbell in a hanging position, usually just above the knee, and lifting it to the shoulders while dropping into a squat.

Hang Squat Clean

The hang squat clean is often used as a variation of the traditional squat clean, as it places more emphasis on the second pull of the lift and requires greater explosiveness from the lifter. This exercise can also be useful for athletes who struggle with mobility or flexibility in the hips and ankles, as the starting position is slightly higher and allows for a greater range of motion.

Both the squat clean and the hang squat clean are compound exercises that work multiple muscle groups, including the legs, back, shoulders, and core. They can be challenging to master, but with proper technique and consistent practice, they can help you develop explosive strength and power that can translate to improved performance in sports and other physical activities.

Hang Clean vs Power Clean

The hang clean and power clean are both popular weightlifting exercises that involve lifting a barbell from the ground to the shoulders in a single motion. While they may seem similar at first glance, there are some key differences between the two exercises.

The Hang Clean

The hang clean is performed by starting with the barbell in a hanging position, usually just above the knee, and lifting it to the shoulders while dropping into a squat. This exercise places more emphasis on the second pull of the lift, which involves explosively extending the hips and knees to propel the barbell upward. Because the lifter is starting from a hanging position rather than the ground, the hang clean requires greater explosiveness and power from the lifter to successfully complete the lift.

The Power Clean

The power clean, on the other hand, is performed by starting with the barbell on the ground and lifting it to the shoulders in one fluid motion, without dropping into a squat. This exercise places more emphasis on the first pull of the lift, which involves lifting the barbell from the ground to the mid-thigh position using the legs and back. The lifter then explosively extends the hips and knees to propel the barbell upward and catch it on the shoulders.

Which Should You Do?

While both exercises work many of the same muscle groups, the hang clean places more emphasis on explosiveness and power, while the power clean places more emphasis on strength and technique. The hang clean is also often used as a variation of the power clean, as it allows lifters to focus on the second pull of the lift and improve their explosiveness.

Make it Personal

When deciding which exercise to include in your workout routine, it’s important to consider your individual goals and abilities. If you’re looking to improve your explosiveness and power, the hang clean may be a better option for you. If you’re more focused on building strength and perfecting your technique, the power clean may be a better fit. Ultimately, both exercises can be effective additions to any strength training routine, and can help you build strength, power, and athleticism.

Hang Cleans Workout

The hang clean is a popular weightlifting exercise that is often incorporated into full-body strength training workouts. Below are some examples of popular hang clean workouts that can help you improve your strength, power, and explosiveness.

Hang Clean Workout Examples

Hang Clean Complex

Hang Clean Complex: This workout involves performing a series of hang clean variations back-to-back to challenge your strength and endurance. Start with the hang power clean, followed by the hang squat clean, and finish with the hang clean. Aim for 3 sets of 5 reps of each variation, resting for 60 seconds between sets.

EMOM Hang Cleans

EMOM Hang Cleans: This workout involves performing a set number of hang cleans every minute on the minute (EMOM) for a set period of time. Start with 5 reps of the hang power clean, then rest for the remainder of the minute. At the start of the next minute, perform 5 reps of the hang squat clean, then rest for the remainder of the minute. Repeat for a total of 10 minutes.

Tabata Hang Cleans

Tabata Hang Cleans: This high-intensity workout involves performing as many hang cleans as possible in 20 seconds, followed by 10 seconds of rest, repeated for a total of 8 rounds. Use a weight that allows you to perform the exercise with proper form, but is challenging enough to push you to your limits.

Hang Clean and Jerk

Hang Clean and Jerk: This workout involves combining the hang clean with the overhead jerk for a full-body exercise that targets the shoulders, legs, and core. Start with the hang clean, then immediately follow it up with the overhead jerk. Aim for 3 sets of 5 reps, resting for 60 seconds between sets.

Pyramid Hang Cleans

Pyramid Hang Cleans: This workout involves starting with a low weight and gradually increasing the weight with each set. Start with a weight that allows you to perform 10 reps of the hang clean with proper form. Increase the weight for each subsequent set, performing 8 reps, then 6 reps, then 4 reps, and finally 2 reps. Rest for 60 seconds between sets.

These are just a few examples of the many hang clean workouts that can help you build strength, power, and explosiveness. Incorporate these workouts into your strength training routine to challenge your body and take your fitness to the next level.

Hang Clean Crossfit or Crossfit Cleans Anyone?

In CrossFit, the term “clean” refers to the movement of lifting a barbell from the ground to the shoulders in one fluid motion, without pausing or resting the bar on the body. The hang clean is a variation of this movement, which starts with the barbell in a hanging position, usually just above the knee, instead of on the ground.

Hang Clean Crossfit

The hang clean is a popular exercise in CrossFit, as it requires explosive power, speed, and technique to successfully complete the lift. In a CrossFit workout, hang cleans are often performed as part of a larger circuit or workout, such as the CrossFit WOD (Workout of the Day). These workouts may involve a set number of hang cleans, combined with other exercises such as burpees, pull-ups, or box jumps.

Crossfit Cleans

The CrossFit clean is a similar exercise to the hang clean, but involves starting with the barbell on the ground rather than in a hanging position. This movement requires more strength and power, as the lifter must lift the bar from a dead stop, but also allows for greater range of motion and a more explosive second pull.

Maybe Try Both

In CrossFit, the clean and hang clean are both important exercises for building strength, power, and explosiveness, and are often incorporated into daily workouts to challenge the body and improve overall fitness. When performing these exercises, it’s important to focus on proper form and technique, as well as gradually increasing weight and intensity over time to continue challenging the body and making progress.

Hang Clean Form

The hang clean is a weightlifting exercise that requires proper form and technique to perform correctly and safely. Below are a couple of key points to keep in mind when practicing your hang clean form:

Positions

Starting Position: Begin the exercise with the barbell in a hanging position, typically just above the knee. Stand with your feet shoulder-width apart, toes pointed forward, and grip the bar with a shoulder-width grip. Your back should be straight, shoulders back, and chest up.
First Pull: In the first pull, focus on driving your feet into the ground and lifting the bar up toward your hips. Keep your arms straight and use the power from your legs to generate momentum and bring the bar up as high as possible. Your back should remain straight and your shoulders should stay over the bar.
Transition: Once the bar reaches the hip level, quickly transition into the second pull. This involves pulling the bar upward with explosive power and speed, using the strength of your legs and hips to drive the bar upward and propel it into the rack position on your shoulders.
Rack Position: Catch the bar in the rack position, with your elbows forward and up, and your upper arms parallel to the ground. The bar should rest on your shoulders, with your fingertips lightly gripping the barbell.
Final Position: Stand up with the barbell in the rack position, keeping your chest up and your back straight. The final position should resemble a front squat, with the bar resting comfortably on your shoulders and your elbows forward and up.

In summary, the hang clean is a challenging exercise that requires proper form and technique to perform correctly. Focus on your starting position, first pull, transition, rack position, and final position to ensure you’re performing the exercise safely and effectively. With practice and dedication, you can improve your hang clean form and build strength, power, and explosiveness.

Hang Cleans Muscles Worked

The hang clean is a compound exercise that targets multiple muscle groups in the body. The primary muscles worked during the exercise include the quadriceps, hamstrings, glutes, calves, back, shoulders, and core.

First Pull of the Hang Clean

The quadriceps, hamstrings, and glutes are heavily targeted during the first pull of the hang clean, as these muscles are responsible for generating the explosive power needed to lift the bar from a hanging position. As the bar is lifted upward, the back muscles are also engaged, including the erector spinae, lats, and traps, which work to keep the spine straight and the shoulders back.

Transition Phase

During the transition phase, the power generated by the legs is transferred to the shoulders and arms, with the shoulders and upper back muscles working to pull the bar upward and bring it into the rack position. The trapezius, deltoids, and rotator cuff muscles are all heavily involved in this phase of the exercise.

Final Position

Finally, during the final position, the barbell rests on the shoulders. Requiring the core muscles to engage to maintain stability and balance. The quadriceps and glutes are also engaged as the lifter stands up from the squat position, completing the lift.

Overall, the hang clean is an excellent exercise for developing strength and power in the lower body, upper back, and shoulders. While also improving core stability and balance.

In terms of specific muscle groups, some of the main muscles worked during the hang clean include:

Quadriceps: The muscles located on the front of the thighs, responsible for extending the knee joint.
Hamstrings: The muscles located on the back of the thighs. Responsible for flexing the knee joint and extending the hip joint.
Glutes: The muscles of the buttocks, responsible for extending the hip joint.
Back muscles: Including the erector spinae, lats, and traps. Responsible for maintaining a straight back and keeping the shoulders back during the lift.
Shoulders and upper back: Including the deltoids, trapezius, and rotator cuff muscles. Responsible for pulling the bar upward and into the rack position.
Core muscles: Including the abs, obliques, and lower back muscles, responsible for maintaining stability and balance throughout the lift.

Dumbbell Hang Cleans

Dumbbell hang cleans are a variation of the traditional barbell hang clean exercise, which utilizes dumbbells instead of a barbell. This exercise is an excellent choice for those who may not have access to a barbell. Or want to incorporate a different challenge into their workout routine.

How to do Dumbbell Hang Cleans

To perform dumbbell hang cleans, start by standing with your feet shoulder-width apart, toes pointed forward, and a dumbbell in each hand. Hold the dumbbells in front of your thighs, with your palms facing your body. Your back should be straight, shoulders back, and chest up.

From this starting position, initiate the first pull by driving your feet into the ground and lifting the dumbbells up toward your hips. Keep your arms straight and use the power from your legs to generate momentum and bring the dumbbells up as high as possible.

Once the dumbbells reach hip level, quickly transition into the second pull by pulling the dumbbells upward with explosive power and speed, using the strength of your legs and hips to drive the dumbbells upward.

Finally, catch the dumbbells in the rack position, with your elbows forward and up, and your upper arms parallel to the ground. The dumbbells should rest on your shoulders, with your fingertips lightly gripping the dumbbell handles.

Dumbbell hang cleans primarily work the same muscle groups as the traditional barbell hang clean. Including the quadriceps, hamstrings, glutes, back, shoulders, and core. However, because the weight is distributed differently with dumbbells. The exercise may feel slightly different and place different demands on the muscles.

In addition to building strength and power. Dumbbell hang cleans can also improve grip strength and coordination. Since you must hold and control two separate weights. Incorporating dumbbell hang cleans into your workout routine can provide a challenging and effective way to target multiple muscle groups in the body.

Conclusion

In conclusion, hang cleans are a powerful exercise that can be used to develop explosive power, strength, and athleticism. They are a popular variation of the clean exercise, which is a staple in Olympic weightlifting and other sports.

Hang cleans primarily target the upper back, shoulder, and leg muscles. This makes them a great exercise for building explosiveness and power. They also require significant coordination, balance, and technique, making them a challenging but rewarding exercise for athletes of all levels.

When performed correctly, hang cleans can improve power output, speed, and explosiveness, which are essential for many sports and activities. They can also help to develop full-body strength and stability, making them a valuable addition to any training program.

However, it is important to note that hang cleans require proper technique and training to be performed safely and effectively. Beginners should start with light weights and focus on proper form and technique before progressing to heavier weights.

Overall, hang cleans are a valuable exercise for anyone looking to improve their athleticism, power, and strength. By incorporating hang cleans into your training program. You can develop full-body strength and explosiveness, which can help you perform better in sports and everyday life.

FAQ

What are hang cleans good for?

Hang cleans are an excellent exercise for building strength and power in the lower body, upper back, and shoulders. This exercise involves explosive power and speed, which can help to improve athletic performance, particularly in sports that require explosive movements, such as football, basketball, and track and field.

Hang cleans also require significant core stability and balance. Making them an effective exercise for improving overall body control and coordination. By improving core stability, hang cleans can also help to reduce the risk of injury during other exercises or daily activities.

In addition to their physical benefits, hang cleans can also provide mental benefits, such as increased focus and confidence. The exercise requires a high level of concentration and mental toughness. As well as the willingness to push through physical discomfort and fatigue, which can translate to other areas of life.

Overall, hang cleans are a highly effective exercise for building strength, power, and athleticism. Making them a popular choice for athletes and fitness enthusiasts alike. They can be incorporated into a well-rounded workout routine. To target multiple muscle groups and improve overall physical and mental fitness.

Is a hang clean harder than a clean?

In general, a hang clean is considered to be slightly less difficult than a clean. Because it requires less power and force to lift the weight from a static starting position. In a hang clean, the lifter starts with the barbell or dumbbells in a “hang” position. Meaning that the weight is held at arm’s length in front of the body, rather than on the ground.

Because the weight is already in a partially elevated position. The lifter does not need to generate as much force to initiate the lift. As they would with a clean, where the weight starts on the ground. However, this does not mean that hang cleans are easy. As they still require significant strength, power, and technique to perform correctly.

The hang clean also places more emphasis on the upper back and shoulder muscles. As the lifter must use these muscles to generate the momentum needed to lift the weight from the hang position. In contrast, the clean places more emphasis on the legs and hips. As the lifter must generate the power needed to lift the weight from the ground using these muscles.

Overall, both the hang clean and clean are challenging exercises that require proper technique, strength, and power to perform effectively. The difficulty level of each exercise may vary depending on individual factors. Such as the lifter’s strength and experience level, as well as the weight being lifted.

What is the difference between hang cleans and power cleans?

Hang cleans and power cleans are two variations of the clean exercise, which is a popular Olympic weightlifting movement. While both exercises are similar, there are a few key differences between the two:

Starting Position: In a hang clean, the lifter starts with the barbell or dumbbells in a “hang” position, meaning that the weight is held at arm’s length in front of the body, rather than on the ground. In a power clean, the lifter starts with the barbell on the ground.
First Pull: In a hang clean, the first pull is initiated from the hang position, whereas in a power clean, the first pull is initiated from the ground. This means that the power clean requires more power and force to initiate the lift than the hang clean.
Catch Position: In both exercises, the lifter catches the weight in a front rack position. However, in a power clean, the lifter catches the weight in a slightly higher position than in a hang clean, with the hips slightly lower.
Muscle Emphasis: While both exercises target the same muscle groups, they place slightly different emphasis on different muscle groups. The hang clean places more emphasis on the upper back and shoulder muscles. While the power clean places more emphasis on the legs and hips.

Overall, the hang clean and power clean are both effective exercises for building strength, power, and athleticism. The choice between the two may depend on individual preferences, training goals, and experience level. The hang clean is generally considered to be slightly less challenging than the power clean. Making it a good starting point for those new to Olympic weightlifting.

Are hang cleans better than deadlifts?

It is not accurate to compare the effectiveness of hang cleans and deadlifts. Both exercises serve different purposes and work different muscle groups.

Deadlifts primarily target the posterior chain, which includes the hamstrings, glutes, and lower back muscles. They are a compound exercise that require strength and stability in the entire body. And can be used to improve overall strength, power, and athletic performance. Deadlifts can also be used as a foundational exercise to build strength for other exercises such as squats and cleans.

On the other hand, hang cleans primarily target the shoulders, upper back, and leg muscles. Making it a great exercise for building explosiveness and power. Hang cleans require significant coordination, balance, and technique. And can be used to improve power output, speed, and explosiveness in various sports.

Both deadlifts and hang cleans have their own unique benefits and can be incorporated into a well-rounded workout routine. The choice between the two may depend on individual goals and training preferences. For overall strength and muscle development, deadlifts may be a better option. While for explosive power and athleticism, hang cleans may be more beneficial.

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