The hang clean pull is a variation of the clean pull that begins in the hang position instead of with the bar on the floor. Stand with the bar in a clean-width grip at arms’ length. Hinge at the hips and bend the knees until the bar is at the prescribed hang position.
Hang Clean: The hang clean specifically bolsters the second pull, from the hips to the front rack position. However, it has virtually no effect on the first pull) since that portion of the lift is omitted from the exercise.
The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean.
Hang cleans are compound weightlifting movements that primarily work the posterior chain, including muscles in your legs, back and core. The main characteristic of a hang clean is that the movement starts with the weight somewhere between your hips and your knee, as opposed to dead on the ground.
And that is precisely why you should add them into your program. To start, try the hang clean. This Olympic lift variation builds serious shoulder and upper-back strength while increasing your explosive power and hip drive —as long as you do it right.
In weightlifting, the first pull, second pull, or third pull are commonly used to refer to different phases of the snatch or clean. You might read things like “how to improve your second pull” or “exercises for a stronger second pull”.
Though technically a leg exercise, power cleans build much more than your quads. They develop muscles in the lower body like the calves, glutes, and hamstrings, as well as the muscles of the upper back and core.
Power cleans can make you stronger, but they aren’t as effective. So, if you want to lift heavy weights, deadlifts are the way to go. Winner: Deadlifts!
Movement pattern: While the deadlift uses a straight vertical bar path, the clean pull involves three pull movements that move the bar path through a slight curve. Explosiveness: Clean pulls use a greater acceleration of the bar as you shrug your shoulders and extend your legs with a vertical jump movement.
The deadlift places a greater emphasis on the glutes and hamstrings as the starting position has bodyweight in the heels. The shin angle is slightly less than the clean pull with the hips setting in a slightly higher position to take advantage of the tension in the hamstrings and glutes.
Strength and Power Athletes
Additionally, Olympic weightlifters can use hang cleans to maximize clean and jerk performance. Powerlifters and Strongman/Strongwoman Athletes: More powerful hips and legs will allow you to move weight faster and breakthrough sticking points at the hip (think the lockout of your deadlift).
You can perform the clean high pull from the high hang (closer to the hips) or the hang (just above the knees). I prefer to teach these movements without a countermovement. That is, lower the bar to the hang position and pause for 1-2 seconds to develop the strength in that position.
