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MOVEMENT TIP: The Hang Power Clean

[vc_row][vc_column][vc_video link=”https://youtu.be/_iUFG1-H7d0″ video_title=”” css=”.vc_custom_1513392833306{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #dddddd !important;border-left-style: solid !important;border-right-color: #dddddd !important;border-right-style: solid !important;border-top-color: #dddddd !important;border-top-style: solid !important;border-bottom-color: #dddddd !important;border-bottom-style: solid !important;}”][us_separator type=”invisible”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may be getting a little confused with all the different names and variations on the clean! But don’t panic just yet – it’s fairly straightforward when you break it down using the ideas of Hang and Power that we learnt in the previous weeks i.e.: 1. Hang – starting from above the ground (usually just above the knee) 2. Power – don’t have to drop into a full squat position 3. Clean (differentiates it from the Snatch, the other Olympic Weightlifting movement)[/vc_column_text][us_separator type=”invisible”][vc_column_text]

Points Of Performance

  • Stand on feet with hip-width apart
  • Hands about one thumb’s distance from hips
  • Hook grip on the bar
  • Lumbar curve maintained
  • Deadlift the bar to the hang position
  • Extend hips and legs rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received in a partial front squat
  • Complete at full hip and knee extension with the bar in the front rack position

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