![]() ![]() Bodybuilding and Olympic weightlifting are different disciplines. However, this variation of the power clean can be tricky for novice lifters. Due to its dynamic nature, it elevates your metabolism and stimulates fat burning while building lean mass. This complex lift involves a series of quick, explosive movements that can help maximize your strength. The hang clean produces nine times as much power as the bench press and four times as much power as the squat or deadlift, says Muscle & Fitness. As the researchers note, Olympic lifts can enhance athletic performance and functional fitness. ![]() ![]() Plus, they’re easier to master and less prone to technical error.Īnother study reports that hang cleans and hang snatches produce similar improvements in power, strength, and speed.īoth movements increased vertical jump height, one-rep max back squat, and sprinting abilities. These findings indicate that hang cleans are just as effective as the power clean. Although the mid-thigh and hang clean increased peak force to a greater extent than the full power clean, the difference was negligible. The only difference between these Olympic lifts lies in their starting position.Īll variations of the clean produced similar results in terms of force development, peak vertical force, and peak power. Scientists asked 16 female college athletes with no weightlifting experience to perform hang cleans, high-hang (mid-thigh) cleans, and power cleans. Let’s start with a 2013 study published in the Journal of Strength and Conditioning Research. Its ability to increase force and power output is backed up by science. The hang clean isn’t a competitive lift, but it can prepare you for more complex Olympic lifts and strength exercises. Let’s dive in! Maximize Your Raw Strength and Explosive Power You’ll also learn the best exercises to improve your hang clean form and build overall strength. Today we’ll show you how to safely perform a hang clean, what mistakes to avoid, how to choose the right starting weight, and more. On top of that, you’ll get a huge anabolic surge. The athletic skills required for this exercise can have good carry over to the deadlift, squat, and other compound movements. When performed correctly, hang cleans can increase muscle strength and explosive power while improving your coordination. The word “hang” refers to the starting position. It works all the major muscle groups, especially the back, quads, shoulders, and arms.īeginners may find this exercise easier than the power clean because the movement begins from just above the knees, not from the floor. Developing mobility as a lineman will allow you to get into the starting stance properly, and then be able to fire off the line quickly and explosively.This explosive movement serves as a fundamental technique for more advanced lifts, such as the clean and jerk. That is why squatting deep when catching the clean will help with mobility on the field. The lower man will almost always win leverage. Low hang cleans help engage and strengthen your hamstrings, which will in turn help you explode off the line quicker. Low hang cleans can be used to improve performance for a variety of positions on the football field, from the offensive linemen to the wide receivers and even linebackers.Īs a lineman, it's all about the first step and leverage, getting a quicker first step is half the battle on the field. When performed properly, this movement is great for developing a football players explosiveness and strength. ![]() Many high school and college coaches that don't utilize Olympic Weightlifting will still use this movement for their athletes. Low hang clean is probably the most common Olympic lift used when training football players. ![]()
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