How To Increase Hang Clean Max

At my High School we have a competition called the Iron Ram competition and one of the qualifications is to be able to hang clean your body weight 75 lbs which means I have to hang clean 280 lbs.

How to increase hang clean max. To improve your ability to execute the second pull the explosive part of the lift and your ability to move under the bar rapidly. Performing this stretch warms up. The dead hang is a simple exercise that involves hanging from an overhead bar and is a great way to introduce you to bodyweight training and develop the fundamental grip strength.

To lift heavier loads youll need to receive the bar in a lower position. Semi-Power Cleans catching halfway and then squatting all the way down Can all improve that timing for heavier weights. In fact it is the first recommended progression exercise for the pull-up and will get you accustomed.

Maintain a shoulder width grip anything wider and the difficulty of the exercise will increase. Re-test your maximum dead hang. Take a look at the following table there are a couple of significant conclusions to be seen.

Plate Barbell Racking Calculator. Hinge back slightly and use a short explosive hip action to accelerate the bar vertically and rack it on the shoulders. To increase overall performance of the Clean and Jerk-Major Muscles and joints targeted Posterior Deltoid Middle Deltoid Infraspinatus Teres minor-Explain how the exercise will cause performance improvement The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior performing the clean and jerk.

If you are struggeling getting your power clean to go up over your hang clean then you are not moving the weight well below your knee or you are not transitioning well. Here is a sample of what squatting first might look like each week and basically what I did last cycle to put 20kg on my back squat and 15kg on my front squat. Which Exercises Increase Sprint Times.

Hang Clean Squats Jump Squats Deadlift and all of the regular exercises in a normal strength training program. The arms do a fair amount of work to muscle the weight to the shelf position. After getting pretty comfortable with the clean grip you can start widening it up a bit.