How To Do Hang Clean Pull Properly

Have you been wondering if you can add a hang clean pull workout to your exercises? Or are you a weightlifter and you want to keep up your A-game? Then, you are in the right place. This exercise works out your whole body, focusing on your upper and lower body muscles.

If correctly done, a hang clean pull helps you gain explosive power, and for weightlifters, it increases your power output during your weightlifting practices.

To do a proper hang clean pull commonly also referred to as hang power clean, you need a barbell. Then set the barbell to your desirable and appropriate weight on a leveled surface for steadiness. If you are using the gym, make sure the equipment is clean!

But first, how to clean pull for a successful hang clean pull. This exercise involves three levels:

  • Lifting the barbell to the mid-thigh
  • Extending your knees and hips, maintaining the barbell close to your body
  • Raising the bar over your waist

Let’s dive deeper!

HOW TO DO HANG CLEAN PULL PROPERLY

  • Standing directly in front of the barbell, put your toes under the barbell. Maintain a tall stand position with your feet shoulder-width apart, engage your core, bring your chest forward and keep your shoulders back.
  • Bend your knees, squat down, and grip the barbell with your fingers over the thumb (hook grip). Your palms should face the body, and your grips should be slightly wider than your hips.
  • Lift the weight, keep the barbell close to your body, firmly push your legs to the ground and bring it to the mid-thigh. In this position, your arms should be fully extended. And now you can start a hang clean pull.
  • Bending at your knees, push your butt backward and lower the weight just above the knee. Keep your chin tucked and maintain a straight gaze throughout the movement.
  • Explode upwards, pushing your heels through the floor, shrug your shoulders and bring elbows forward, rotating your wrist under the barbell. Lift the weight upward with your shoulders to your upper chest in front of your shoulders. And immediately lower to a front squat position.
  • Rise to a standing position. Maintain the barbell on your shoulders in front of your neck like completing a front rack squat.
  • Lower back the barbell at the mid-thigh level. By this, you have completed one rep.

WHAT MUSCLES DO HANG CLEAN PULL WORK?

Hang clean pull generally works out every muscle in your body. However, majorly the workout focuses on; quads, forearms, glutes, hamstring, biceps, deltoids, and core.

QUADRICEPS (QUADS)

Quadricep is a group of muscles on the front of the thigh. The muscles play a significant role in squatting as you extend your hips, knees, and ankles to lift the barbell to a rack position.

Exercising your quads improves the stability of your knee your athlete’s performance, reduces knee injuries risk, and helps you with everyday movements.

FOREARMS

The forearm is the region between your elbow and your wrists. The forearms contain two long bones; the radius and the lunar. Forearms are responsible for firm grips related to upper body strength.

Exercising the forearms helps you strengthen your grip, enabling you to carry, lift or hold objects, and helps athletes in their sports activity. Also, exercising the forearms builds your power while you work out, bringing more strength to your body.

HAMSTRINGS

Hamstrings are skeletal muscles at the back of your thighs. They help in walking, stretching, climbing, and doing squats.

When you work out the hamstrings, you increase your flexibility and improve posture. Moreover, you reduce the risk of injuries and help stabilize the knee joint and allow the knee, legs, back, and hips to function smoothly.

BICEPS

Biceps is a muscle on your upper arm. It has a short and long head that works as a single muscle. The biceps helps in pulling or lifting movements by bending the forearm towards the upper arm.

The muscles also help to turn the palm forward or backward. The size of your biceps judges your strength!

Exercising the biceps helps maintain an incredible body physique as it helps you develop beautiful hands.

In addition, the biceps helps in your forearm rotation, forward or backward, elbow flexion, and stabilizes your shoulders, helping you maintain a healthy upper body.

CORE

The core is the central part of your body that helps stabilize the trunk when your arms and legs are in motion. The center connects the upper body and the lower body.

It includes different muscle groups connecting the pelvis from the spine and hip area.

Exercising the core improves your stability and balance, giving you a good posture. In addition, it helps you carry out your everyday chores such as housework, gardening, and sports and enables you to maintain a healthy back.

BENEFITS OF HANG CLEAN PULL WORKOUT

  1.     INCREASES YOUR EXPLOSIVE POWER

While performing triple extension, you have to extend your hips, knees, and ankles explosively.

  1.     IT HELPS YOU BUILD UP YOUR MUSCLES ACROSS THE BODY

Hang clean pull involves every muscle in your body to work out; therefore, an effective exercise when you want to work your whole body at a go.

  1.     INCREASES YOUR POWER OUTPUT

The exercise improves athlete performance, especially for the weightlifters during your practices and Olympics.

  1.     FUNCTION FITNESS

Performing the hang clean pull helps you build a healthy posture and reduces back pain injuries. In addition, it helps you with everyday activities.

ALTERNATIVE TO HANG CLEAN PULL

DUMBBELL JUMPS

This is a type of squat jump while holding the dumbbells. The key to this exercise is to make sure you engage your core, maintain a straight gaze, your arms are straight, and your back is arched during the movements.

  • Hinge forward your feet hip-width apart
  • With straight arms in a tight grip, hold your dumbbells in a neutral position.
  • Squat at once, then explosively jump to a straight position and engage your torso.
  • Softly land to a starting position.

 BARBELL BACK SQUAT

  • Resting the barbell on the back of your shoulders, hold it evenly on both sides just behind your neck. Align your feet with your hips and make sure your toes point forward.
  • Hinge and maintain a straight gaze and engage your core. Your quads should be parallel with the ground.
  • Push through your feet and stand up. Do not lock your knees and engage your quads.
  • Lower back to the starting position

HANG CLEAN PULL MISTAKES TO AVOID

  1. PERFORMING TO MANY REPETITIONS

Hang clean pull is meant to work out your body. Please don’t overdo it by performing too many repetitions and that in a row. It’s important to take a break before you take another rep. Additionally, it’s advisable to perform a maximum of 5 reps.

  1. THROWING THE BAR TO YOUR SHOULDERS

Lifting the bar from the ground is easier than lifting it from the mid-thigh. Due to this, you can tend to hurriedly shove the bar to your shoulders, which may cause instabilities or injuries to your muscles.

  1. DROPPING THE BARBELL TO A STARTUP POSITION (MID-THIGH)

After completing a rep during the hang clean pull, you rush to lower the bar to your mid-thigh position, and in the process, you mistakenly drop it to your thighs. This action may lead you to extend your muscles extensively, leading to injuries or even hurting your thighs. Avoid this!