Hang cleans exercise is a great way to build strength power and explosiveness in your upper body It targets your shoulders back and arms and also engages your core muscles In this article we will discuss how to do hang cleans exercise step by step along with some tips solutions and pros and cons of this exercise So let s dive in .
Hang cleans exercise is a great way to build strength, power, and explosiveness in your upper body. It targets your shoulders, back, and arms, and also engages your core muscles. In this article, we will discuss how to do hang cleans exercise step by step, along with some tips, solutions, and pros and cons of this exercise. So, let's dive in!
Table of Content
Step by Step
Here is a step-by-step guide on how to do hang cleans exercise:
Step 1: Start with the Starting Position
Stand with your feet shoulder-width apart and your toes pointing forward. Hold the barbell in front of your thighs with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
Step 2: Begin the Movement
Slowly lift the barbell up by extending your hips and knees. Once the bar reaches your mid-thigh level, quickly shrug your shoulders and pull the bar up towards your chest, using the momentum from the hip extension.
Step 3: Catch the Barbell
As the barbell approaches your chest, quickly bend your elbows and flip your wrists to catch the bar in front of your shoulders. Your elbows should be pointing forward and your palms facing upward.
Step 4: Lower the Barbell
Lower the barbell back down to the starting position by reversing the movement. Lower the barbell slowly and with control.
Tips
Here are some tips to keep in mind while doing hang cleans exercise:
- Start with a lower weight and gradually increase it as you get comfortable with the movement.
- Keep your core tight and engage your glutes throughout the movement.
- Keep your elbows high and your wrists straight while catching the bar.
- Practice proper form before increasing the weight.
Solution
If you are having trouble with the hang cleans exercise, try breaking down the movement into different parts and practicing each part separately. You can also ask a trainer or a more experienced lifter to watch your form and give you feedback. Remember to start with a lower weight and focus on proper form before increasing the weight.
FAQ
Q: What muscles does the hang cleans exercise work?
A: The hang cleans exercise primarily targets your shoulders, back, and arms, and also engages your core muscles.
Q: What is the difference between power cleans and hang cleans?
A: Power cleans start from the floor, while hang cleans start from the mid-thigh level. Power cleans are more advanced and require more explosive power and strength.
Pros and Cons
Pros:
- Builds strength, power, and explosiveness in your upper body
- Targets multiple muscle groups
- Improves coordination and balance
Cons:
- Can be difficult to master
- Requires proper form to avoid injury
- Can be too advanced for beginners
Overall, hang cleans exercise is a great way to build upper body strength and power, but it requires proper form and practice. If you are a beginner, start with a lower weight and focus on proper form before increasing the weight. And always remember to listen to your body and stop if you feel any pain or discomfort.
