Unlock the power of the Hang Clean with Olympic weightlifting competitor and coach, Zack Telander (‪@zacktelander‬ ) In this video, you'll learn the ins and outs of this explosive exercise, from its benefits to step-by-step execution. Whether you're an aspiring weightlifter or looking to enhance your total-body strength, the Hang Clean is a game-changer.
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🏋️‍♂️ What Are Hang Cleans and Their Benefits? (00:25)
Discover the essence of Hang Cleans and the incredible benefits they offer. Learn why athletes across various sports incorporate this exercise for explosive power and muscle engagement.
💪 How To Properly Execute A Hang Clean: Step-by-Step Guide
Master the highly technical Hang Clean with Zack Telander's expert guidance. Break it down into three parts: Front Rack, Muscle Clean, and Contact Drill. Perfect your form and build the foundation for strength.
1️⃣ Front Rack:
• Learn the proper front rack position.
• Enhance mobility and prepare for advanced movements.
• Set yourself up for presses and jerks.
2️⃣ Muscle Clean:
• Work on the explosive transition from hips to chest.
• Refine your technique with controlled movements.
• Integrate with the front rack for a seamless sequence.
3️⃣ Contact Drill:
• Practice getting the bar in contact with your legs.
• Initiate the explosion upward with hip and knee drive.
• Combine with the Muscle Clean for a fluid motion.
🔗 Putting It All Together:
• Choose the starting position above or below the knees.
• Integrate the learned drills into a complete Hang Clean.
• Add weight gradually as you master the form and technique.
🏋️‍♂️ Choosing the Right Weight and Sets/Reps:
• Start light to focus on technique.
• Gradually increase weight as proficiency improves.
• Telander's recommendation: 5-10 sets of 1-3 reps for beginners.
• Emphasize perfect form over high rep counts.
💪 Muscles Strengthened by Hang Cleans:
• Gain insight into the full-body impact of Hang Cleans.
• Develop trapezius muscles, upper back thickness, and robust glutes.
• Elevate your athletic potential with enhanced neuromuscular coordination.
🔥 Transform Your Strength and Physique with Hang Cleans!
🕒 Timestamps
00:00 - Intro
00:25 - What Are Hang Cleans and What Are The Benefits of Doing Them?
01:23 - How To Properly Execute A Hang Clean
01:40 - The Front Rack
02:45 -The Muscle Clean
03:50 - The Contact Drill
04:40 - Putting It All Together
08:02 - How To Choose The Right Weight For The Hang Clean
08:55 - What Muscles Do Hang Cleans Strengthen? - 08:55
09:18 - Hang Clean Alternative Exercises and Variations
09:25 - Romanian Deadlift
10:00 - Kettlebell Hang Clean
11:10 - Tips On How To Avoid Mistakes and Getting Hurt
12:45 - How To Stretch Before Doing Hang Cleans
12:50 - Front Rack Banded Stretch
13:49 - Bodyweight RDL
| Follow Zack Telander |
► KZread: ‪@zacktelander‬
► Instagram: / coach_zt
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