![]() ![]() ![]() The only thing difference between the two is the catch. The starting position and the drive are exactly the same with both lifts. The most obvious variation to Hang Muscle Snatch is the Hang Power Clean. Here are two of the variations that I think most closely relate to Hang Muscle Cleans. Olympic lifts have dozens of different variations – all with different starting positions, catching positions and points of emphasis. Then, at any point during the training cycle, whenever I notice an athlete struggling with cutting their pull short and rushing into the catch I will have them switch to Muscle Cleans (Hang or from the floor) to reinforce proper mechanics. I love starting an off-season cycle with a couple of weeks of Muscle Cleans to lay the foundation for working on that full triple extension. ![]() The lifter is allowed to purely focus on generating as much power with the hips as possible. This emphasis on the extension phase of the lift is a great teaching tool to reinforce proper movement patterns. There is no full squat under the bar like a full Clean or even a quarter-squat under the bar as with a Power Clean. The thing that differentiates Muscle Cleans from other Clean variations is the finishing position (the catch) is down at full extension. I recommend adding them into a barbell complex, like a modified Javorek Complex, right before you begin your lift. Hang Muscle Cleans work great as a movement primer before an Olympic lifting day. Resist the urge to add more weight and compromise technique. This is because the bar has to travel so high to be caught in a fully extended upright position. The weight used for Muscle Cleans will be lighter than any other variation. Repeat for the designated number of reps.Finally, drop down to a flat-footed position and reset the bar back to the starting position.Transition to the front rack position by punching the elbows under the bar, finishing with the elbows pointing forward and triceps parallel to the floor.Bring the bar to shoulder height while staying fully extended through the hips, knees and ankles.Now, pull the elbows high while keeping the bar close to the body.An aggressive shoulders shrug should immediately follow this full extension. Finish the drive by triple extending through the hips, knees and ankles.From here, drive the floor with the feet and explosively extend the hips forward.Once the bar reaches a few inches from the knee – you are now in the proper hang position for the Hang Power Clean.Shoulders should end up above, or slightly in front of, the bar. Put a slight bend in the knee and then hinge forward by pushing the hips back and allowing the barbell to slide down the thigh.Set the back by squeezing the shoulder blades together (“chest out”) and engaging the lats. ![]()
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