Thread: hang cleans

The higher you jump, the more power you can create.

Kneel down as far as you need / don't really think about it.

okay then great cheers

uoch! sounds like seeing a chiropractor is in store, jumping with weight.

Yes and no.

You want to extend at the ankles, hips, and shoulders. Here's a good example:



After that you want to actively pull yourself underneath the bar and actively stomp your feet into the ground. Stomping your feet helps promote racking the weight across your shoulders and gives you a solid landing base.

But it is not a full jump. Don't kick your legs back or anything like that. Your feet should come a few inches off the floor at most.

As for how low you drop - it's determined by how high you can pull the weight. You just drop low enough to get the bar on your shoulders. So if you can pull it to a certain height, your shoulders have to be at that height when you catch it.

Originally Posted by gtbmed

You want to extend at the ankles, hips, and shoulders.

But it is not a full jump. Don't kick your legs back or anything like that. Your feet should come a few inches off the floor at most.

I agree entirely and I see how what I said can easily be misunderstood. I was providing more of a 'lifting cue' than a description of the moment.

Full extension of ankles, hips, and shoulders is precisely what you are looking for. In practice, one will hardly get off the floor, as gtbmed mentioned.

The "jump" is the significantly exaggerated version of the technique needed to achieve full extension. Many lifters create far less extension than needed, and I've noticed that many coaches compare the idea of "jumping" with the motion of a clean in order to provide an exaggerated cue for a lifter that doesn't aggressively go through the movement.

That clears things up thanks guys, also is the starting position standing up straight or leaning slightly forward?

Originally Posted by unclem

uoch! sounds like seeing a chiropractor is in store, jumping with weight.

Not really m. A lot of force and sheer power can be created safely by doing these. It takes practice, and the number one thing people do wrong is waaay too much weight.
Chiropractors are a bunch of bullshit IMO. I'd rather get a deep tissue massage.

OP

a proper hang clean

Originally Posted by dsc123

That clears things up thanks guys, also is the starting position standing up straight or leaning slightly forward?

Deadlift the bar up to lockout. Then bend slightly at your knees. Then bend at the hips to get the bar to lower the bar to just above the knee level. Your shoulders should be over the bar if you do it correctly.