Performing Hang Cleans

[BendtheBar]

Thanks for the advice. I did 6 rep sets yesterday, and yes...I am very new to them as an exercise. I am used to rest-pause or cluster training, so low reps are not an issue.

I do deadlifts and heavy overhead presses on that training day. My deadlifts are 5 to 8 singles around 80 to 85%. Could I do the deadlifts first?

[glwanabe]

I would do the cleans first, while your fresh. They would also serve as a good warmup for the deads.

[BRaWNy]

Originally Posted by MuscleandBrawn

Thanks for the advice. I did 6 rep sets yesterday, and yes...I am very new to them as an exercise. I am used to rest-pause or cluster training, so low reps are not an issue.

I do deadlifts and heavy overhead presses on that training day. My deadlifts are 5 to 8 singles around 80 to 85%. Could I do the deadlifts first?

When you mentioned high reps, I thought you ment higher reps than 6, maybe 8 or 10 or so.
6 reps are not so bad for hang cleans, but I think they should be kept rarely and maybe better after you improve your technique and become very familiar with the movement.

When you do Deadlifts first, you become fatigued at the musclegroups of the posterior chain, and this can have sometimes a negative effect on technique in hang cleans.
When you do hang cleans before Deadlifts, your performance on them will be very good, and the same in Deadlifts after, because power movements like cleans, prime your CNS.
I used to do power cleans after Deadlifts, but lately when I do power cleans I do them before, and they never played a negative role to the Deadlifts after them, actually my performance on Deadlifts became better, or at least, there was no changes in performance between doing Deads alone or first and doing them after power cleans.

Anyway, I think this day with Deadlifts is your light day, so maybe there is no reason to bother, if you feel that your strength is gonna decline on Deads if you will be fatigued from hang cleans, but that would not happen.
Once you get familiar for 1-2 training days like this, you will see that you will keep doing well at Deads, like you do them first thing.

But if you don' t want to do hang cleans in the power fashion, to get more efficient to use the high threshold motor units etc and for power, and you want to do them as Muscle Cleans, where you emphasize more with the muscles in the movement and not power etc, then this is another story and you can do them after deads or relative musclegroup exercises.

I hope you can understand what I wrote.

[BendtheBar]

Brawny...your English is excellent. Much better then you imagine. Thank you for the response.

I will try hang cleans first next time. I might try a 6 sets x 3 reps scheme. I am looking for overall strength, but I want to take my time crawling up in weight while I get used to the movement.

[kman025]

Brawny: Very helpful post. I too am trying to learn cleans (power cleans). I will start doing them before deads.

Also very good english, just realized your in greece. Your english is better than mine and 90% of americans.

[AthleteCreator]

Originally Posted by Jesse Polanco

fairly easy lift to learn (hang power clean not hang clean). very hard to get the proper advice on it.

Can someone please educate me on the difference between a power clean and a hang clean?

To me, a hang clean is where the bar begins at, or just below, the knees and caught with your quads below parallel.

To me, a power clean is where the bar begins at the floor and caught with your quads above parallel.

By Jesse's and some of Brawny's language, I am sensing that my exact terminology is not correct.

Someone set the record straight for me, please.

Also, not sure when I'd get a chance to make it, but I would love to make a "how-to" on this movement. Seems like lotsa people don't quite get it.

[kman025]

Originally Posted by AthleteCreator

Can someone please educate me on the difference between a power clean and a hang clean?

To me, a hang clean is where the bar begins at, or just below, the knees and caught with your quads below parallel.

To me, a power clean is where the bar begins at the floor and caught with your quads above parallel.

By Jesse's and some of Brawny's language, I am sensing that my exact terminology is not correct.

Someone set the record straight for me, please.

Also, not sure when I'd get a chance to make it, but I would love to make a "how-to" on this movement. Seems like lotsa people don't quite get it.

please do. i dont get it at all.

[BendtheBar]

Originally Posted by AthleteCreator

Can someone please educate me on the difference between a power clean and a hang clean?

To me, a hang clean is where the bar begins at, or just below, the knees and caught with your quads below parallel.

To me, a power clean is where the bar begins at the floor and caught with your quads above parallel.

By Jesse's and some of Brawny's language, I am sensing that my exact terminology is not correct.

Someone set the record straight for me, please.

Also, not sure when I'd get a chance to make it, but I would love to make a "how-to" on this movement. Seems like lotsa people don't quite get it.

Hang clean starts with the knees bent, holding the bar a bit below the knees. Some clean into a full squat, and some just to the shoulders, like this guy:



I perform hang cleans (right now) like the guy in the video, primarily because I'm still learning the movement.

Power cleans are from the floor. I'm noticing that the hips start lower then with deadlifts.

[AthleteCreator]

Ok. So I was mostly correct in my assumptions.

Your hips do start lower in a powerclean vs. a deadlift.

You also keep your shoulders and upper in a locked position.

Those are just a few little technique things. There's many more....

[BendtheBar]

Originally Posted by AthleteCreator

Ok. So I was mostly correct in my assumptions.

Your hips do start lower in a powerclean vs. a deadlift.

You also keep your shoulders and upper in a locked position.

Those are just a few little technique things. There's many more....

I'm afraid my bad technique will be crushed by my strength. Then I read Brawn and McRobert tells me to avoid Oly lifts