Hang Clean – Finding The Hang
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The “Hang Clean” is, without a doubt, one of the most commonly performed variation of the full lift. It is our experience, though, that this classic “hang” position is often one that young athletes have the most trouble performing efficiently.
It is during this phase of the full lift that we begin to increase the speed of our bar with the pull from position 2 (the traditional hang position – just above the knee) to position 1 (the high hang or pockets). Arms stay long and knees stay “soft” as we pull the torso through to a vertical position using our posterior chain – primarily our hamstrings.
Keys to an effective Position 2: ”
Finding the Hang” – One of the biggest issues we see is an inability for athletes to find a proper hang position in general. This often stems from a lack of familiarity with correct hip hinge movement. Most frequently, athletes “chase” their knees with the bar, letting the hips sink and the knees drive forward. This effectively shuts off our powerful posterior chain and makes the movement quad-dominant, while also screwing up proper bar path after the jump.
To correct this issue, we like to say “look out over the cliff”. This often gives athletes the right idea about keeping the back flat, reaching the hips backward, and engaging the hamstrings as the torso comes forward.