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Hang Clean Help

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Posted by: WantItBad

i started doin hang cleans again but my form sucks ass right now....my elbows arent coming thru on the finish and my shrug timing is off....anything i can do to get the form back......p-funk?


Posted by: CowPimp

Quote:
Originally Posted by WantItBad
i started doin hang cleans again but my form sucks ass right now....my elbows arent coming thru on the finish and my shrug timing is off....anything i can do to get the form back......p-funk?
Practice with disgustingly light weight. I go practice with just the bar all the time for the Hell of it.


Posted by: P-funk

Quote:
Originally Posted by WantItBad
i started doin hang cleans again but my form sucks ass right now....my elbows arent coming thru on the finish and my shrug timing is off....anything i can do to get the form back......p-funk?

like pimp said, practicing with light weight is crutial.

Also, when teaching the movement, make sure that you are getting a good pull. The pull is everything. For that I usually have people work from mid-thigh for awhile just working on pulling. Try doing something like 2 clean pull from mid thigh, work on keeping the bar close to the hips and getting "tall" with the weight, good shrug, up onto the toes, arms straight down at the sides. After the 2 hang pulls from mid thigh, on rep number 3 snap it up from mid thigh into a hang power clean. Those 2 opening pulls will help you really set up solid movement pattern for the power clean. Be patient, after a few weeks you will get your timing back. It usually takes me 10-14 days to feel like my timing is back to normal after a little bit of a lay off.

hope that helps.


Posted by: WantItBad

ok can i work on it 3 times a week trying to get the form back or is 2 times ok? i was thinking 2 days on form a week than 1 day with some moderate weight


Posted by: P-funk

Quote:
Originally Posted by WantItBad
ok can i work on it 3 times a week trying to get the form back or is 2 times ok? i was thinking 2 days on form a week than 1 day with some moderate weight

that sounds fine. Usually if I do it I will work on my technique on my power days or I will work one day strength, one day power, one day technique. Ofcourse, all days technique is the main focus but you know what I am saying.

my split may look like this (3 days a week total body):

day1- power
o-lifts (power snatch/clean from the floor)

day2- strength
o-lifts for strength (heavy, from the hang)

day3- power
o-lifts (from the hang working on technique...pull, pull, power snatch/clean)


Run that for 4 weeks, ramping up the volume and then in the fourth week dropping it down. The next phase is more of a strength focus like this:

day1- strength
snatches only (heavy; from the floor)

day2- strength
clean and jerk (heavy; from the floor)

day3- power
power snatch/clean from the hang position (mid thigh)

either that or I go with a routine that is upper/lower

lower
upper
off
lower
upper
off
off

and from there I will work my heavy lifting on the lower body days and my technique lifting on the upper body days (prior to training my upper body I start with the technique lifts). Like this:

day1- lower
light snatch/heavy clean and jerk

day2- upper
power snatch from hang

day3- off

day4- lower
heavy snatch/light clean and jerk

day5- upper
power clean from hang

day 6 and 7- off



hope that helps.







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