hang cleans

[Terok`Nor]

see here... http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html
does the lowering of the barbell like that, without dropping it to the ground, have any detrimental effect

 

[P-funk]

deceleration of the shoulder joint.

 

[P-funk]

also, if I remember correctly (someone correct me if I am wrong since it has been a few months since I revied the rule book on olympic lifting), but I think you have to decelerate the weight back to the ground like that for the lift to count...??

 

[Terok`Nor]

so...is that safe to do? atm I don't really want to drop the barbell on the floor

 

[P-funk]

yeah it is safe to do. but be careful, it is about as safe as anything else we do in the weight room. this is not an eccentric motion though, so don't try and slow it down. just like deadlifts, there is no eccentric motion here, it is more of a controled drop.

 

[Terok`Nor]

done and done..cheers

 

[Terok`Nor]

how important is the front squat phase in this type of clean if I do front squats already on a separate day?

 

[odin52]

I breakup the squat and the rest of the cling, meaning That I do them as separate exercises. It helps me focus on form and each movement and I feel like I have a lower chance of injury. Try both and see what you like but if you are not pressed for time I recommend separate.

 

[Terok`Nor]

so when you rack the bar during the clean you don't descend as far?

 

[P-funk]

Originally posted by Terok`Nor
so when you rack the bar during the clean you don't descend as far?

I don't understand what you mean?? Descned? As in squat down?

 

[Terok`Nor]

I was referring to odin52's comment about him breaking up the clean bit and front squat bit as I understand it.
I was just wondering how important the front squat phase is ie whether it's important to go all the way down as you rack the bar on your shoulders

 

[P-funk]

Originally posted by Terok`Nor
I was referring to odin52's comment about him breaking up the clean bit and front squat bit as I understand it.
I was just wondering how important the front squat phase is ie whether it's important to go all the way down as you rack the bar on your shoulders

Yes, the front squat is extremly imprtant in the hang clean. When the weight is light you can just clean it right up to the rack position but once you are doing really heavy weight the bar isn't going to move as high so you are doing to need to dro punder it (front squat) so make sure you can front squat really deep so that you can get down there when you need to.

 

[odin52]

Originally posted by Terok`Nor
so when you rack the bar during the clean you don't descend as far?

I drop down, but not as far as in the photo. This makes the lift feel a litte more stable than dropping down into a deep squat and makes my traps work harder to really get it up there, this is a great overall lift, but add some heavy shrugs afterwards and watch your traps get freakin huge. Make sure and do plenty of warmup sets befor the big weight and have a blast.

 

[Terok`Nor]

thanks all i'll give it a go

 

[P-funk]

Originally posted by odin52
I drop down, but not as far as in the photo. This makes the lift feel a litte more stable than dropping down into a deep squat and makes my traps work harder to really get it up there, this is a great overall lift, but add some heavy shrugs afterwards and watch your traps get freakin huge. Make sure and do plenty of warmup sets befor the big weight and have a blast.

If the weight is heavy enough you will need to drop down that far into a squat. I am sure the photo is over-exagerated to emphasize the movement. Olympic lifts are tough to learn fomr pictures without someone who knows what they are doing to give you pointers on your form.

 

[odin52]

Yeah I have been doing them for years and I have never seen anyone drop down into a full squat like that unless they were maxing or something. I keep my reps b/w 6-8 and increase weight until I get sloppy. I love this exercise and recommend it to anyone, but defintley enter cautiously because you generate alot of force. I have seen people knock themselves out. Great for spectators, bad for lifters.