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Getting to grips with the Hang Clean

by Scott Bird
October 13, 2006
6 comments

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The Hang Clean is a deceptively simple exercise. As you’ll no doubt have ascertained if you’ve ever watched someone attempt one, timing is everything. Actually, a bit of practice doesn’t go unwanted either.

I began doing these as part of my journey to the Front Squat. On reflection, however, that may be the wrong way around. If you already have enough flexibility to use a Clean Grip in the Front Squat, performing front squats is a great way to get used to the final stage of the Hang Clean.

What exactly is a Hang Clean?

If you’re sitting there thinking ‘this is great, but I’m not quite sure what a Hang Clean is’, a bit of video [.avi, 298kb] will help out. Basically it’s a power move which involves lifting the bar from just above knee height to shoulder height.

Performing the Hang Clean

The Hang Clean is generally broken into four stages. These are :

1. Starting position

Begin by deadlifting the bar (conventional stance and double-overhand grip). Bend knees slightly, lean forward (bending at the hips, keeping back straight) so that the bar is just above knee height.

NB: keep the elbows pointed along the bar so it’s possible to pull it close to your chest.

2. Pull

This is essentially a Power Shrug (sometimes called a Hang Jump Shrug). Drive the hips forward and shrug the bar straight up (keeping the arms straight). Rise onto the balls of your feet.

A great tip here from Coaching the Double Knee Bend [1] :

When coaching this, it is advisable to get the athlete to think about the shrug initiating the triple extension in the legs: Whilst this is the reverse of what actually happens, if the athlete attempts to consciously “Jump & Shrug”, the reality of our experiences has seen the “shrug” component of the movement coming too late in the sequence, and rather than continuing the upward movement of the bar after the jump, it comes when this vertical movement has ceased.

3. Catch

This is where the timing really plays a role. Once the bar is as high as your Power Shrug will take it, bend the arms and lift it even higher. At the same time, bend the knees and get the elbows under the bar; catching it on the front of the shoulders. You should now be in a quarter Front Squat position.

4. Front squat

The easy part - stand up. It’s just the final part of a Front Squat.

To return the bar to the ground, just bend the knees and straighten the arms; lowering or dropping it (if you have bumper plates and a lifting platform) under control.

Where it often goes wrong

This takes a bit of getting used to (as I’ve been discovering lately), and there are a number of common mistakes to be aware of in the meantime. Things to watch out for :

• If the starting position isn’t right then the entire exercise will be less than perfect. The shoulders should be in front of the bar at the start, allowing the legs to perform the work initially.
• Muscling the bar up with arms and back (this is my problem) rather than using the power of the legs and hips. This can be helped somewhat by practicing the individual components of the Hang Clean - the Clean Pull (from knees), High Pull (again from knees), Drop Clean and Front Squat.
• Failure to catch the bar completely on the front of the shoulders. This is usually a flexibility issue, which should be addressed first.
• Related to the ‘muscling up’ issue is a failure to drop low enough when catching the bar. This results in more upper back work, less leg work. Squat a little lower during the Catch phase.

Further thoughts

• In case you missed it last week, here’s video proof that reasonably heavy weights can be moved in the Hang Clean. A college footballer cleaning an incredible 420 lb.
• Encouragingly, Peter Smyth [2] states that it can take up to 4-6 weeks to get used to the Hang Clean movements before real weight is used. Only 5 weeks to go then.

References

1. Coaching the Double Knee Bend
Clive Brewer and Mike Stone
Coaches’ Infoservice

2. Hang Clean
Peter Smyth
Sports Institute Northern Ireland

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