Hang clean which muscles

A hang clean is meant to start just above the knees—not six inches off the floor. If you begin with the bar too close to the floor, then you risk activating the wrong muscles and reducing your power output. Even if it means taking the weight down a notch, start higher and make that movement snappier.

Your lower back will also thank you. Olympic lifts are about getting from point A to point B in the most efficient way possible: a straight line.

Having too wide of a stance or too wide of a grip can screw up this path. Start with a hip-width stance, and place the hands just a couple of inches outside the legs on the bar.

But make sure the added width happens only at the end—not in your setup. Your body's tight, stiff, and a total mess? Here's how to take care of those rough spots. Not every ache requires a trip to the ER. Instead of waiting for your hammies to go "pop," add some pop to your explosiveness. Read article. Make sure you use perfect form throughout.

Hang Clean: Instructions, Form Tips and Variations Exercises This exercise works your body from top to toe in a dynamic, powerful movement. Hang Clean Instructions. Barbell exercises. Equipment Needed Barbell. Sitewide Performance. All Male Female. Similar Exercises Dumbbell Sumo Squat. Dumbbell Platform Lunge.

Bodyweight Jump Squat. One-Leg Stand.