The hang power clean is a great strength and conditioning exercise for improving athletic prowess.
It can be used to increase vertical leap as it focuses on hip extension, the most athletic movement we can make. If you think about most sports, they use some sort of hip extension whether it be tennis in the serve, swimming in the dive, long jump, high jump, a jump shot in basketball and the punch action in boxing – all require hip extension to generate power.
A “hang” power clean means we are starting from above the knees which takes out the complicated aspect of the first pull from the ground – so it’s easier to learn this method first and then progress to power cleans and later squat cleans.
The start position I am in below is a low hang just above my knees. with the head is neutral. Some will prefer to look ahead for balance.
Below I am in the power shrug position in a double extension. After this, I would be aiming at a triple extension by also going up onto the toes for more power.
Below I am in the catch position. A typical power clean will catch the bar in about a quarter squat. Technically I should be above squat depth so in this case, I would increase above parallel and below full extension height.
Elbows are up as parallel to the ground as possible.
Complete the clean by fully extending.
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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