Need help with hang clean form.

[tatortotajigalo]

Well ive decided to add hang cleans to my routine, but i have a problem.

Ive done them before in football with ****ty form, and ive gotten 225. With horrible form.


Anyways, i want to learn how to drop under the bar without spreading my feet out so wide. Any tips???

I also need help with letting the bar sit on my shoulders???

[PrivateBaldrick]

Well ive decided to add hang cleans to my routine, but i have a problem.

Ive done them before in football with ****ty form, and ive gotten 225. With horrible form.


Anyways, i want to learn how to drop under the bar without spreading my feet out so wide. Any tips???

I also need help with letting the bar sit on my shoulders???

You'll have to spread your feet as far wide as allows you to drop into a squat position. Why do you want to do full squat cleans though? You're a powerlifter.

[austinf34]

practice with really light weight I mean only 115 or something like that. and practice front squats with clean grip.

[sillz100]

Get the feel of the bar placement from front squats. You should really learn a higher catch first, more of a power hang clean. The non-power version of Olympic lifts are harder because of the drop into an almost full front squat to catch the bar.

Most people start with deadlift, then front squat, then hang power clean, then power clean then move on to the non-power versions which require you to drop into a full squat. To get the form down.

[RNMan764]

You'll have to spread your feet as far wide as allows you to drop into a squat position. Why do you want to do full squat cleans though? You're a powerlifter.

He wants to do hang cleans, not full squat ones, but its ok the same applies I'd say. I think even for powerlifting and any sports, training explosiveness can help with other exercises.

Tator, yea try it with lighter weight, but not so light where you can use your arms to sort of reverse curl it. So probably 135 then keep ramping it up until you find your mark. Kinda tense up like a spring and explode from your hips sorta like your fcuking your girl. Goodluck with it. Post a vid if you can. I mean I'm no expert but hope it helps.

[rogan181]

proper form can be foudn in other threads but ill do my best to post it here...

1. set yourself with a straight back and the bar agianst your shins, arms shoulder width apart, first lift your butt nad back, and then basically deadlift the bar, at your knees you start to shrug it while moving up onto your toes, once its slightly beyond your hips you thrust the bar forwards while still shrugging, some people jump here...this is all called triple extension and puts an amazinmg amount of power into your hips, virtualyl throwing the bar upwards and then you just need to have felxible wrists and elbwos to catch it up on your shoulders...the felxibility will come within a few weeks of doign them dont worry, if you can already do 225 id work on form with 135 workign sets of 5...

[davebar]

I just started doing Hang Cleans on my shoulder days now, and I'm trying to learn the right form. The first couple times doing them, I had no explosive move getting the bar up. It was like I was doing reverse bicep curls.

Started watching videos on youtube to see what the form should look like, and I think now after doing them for almost a month now, that I'm am getting better at them.

My friend suggested to use a little heavier weight so I can't just use my arms to get the bar up...forcing me to have to explode up then pop the elbows and wrists out.

I do like a upright row, keeping the bar close to my body, then pop the elbows out. I try to get up on my toes during the explode part, but my feet never leave the ground.

[partymonster975]

wSm8XMlo198

The start will be with the bar above the knees, back arched and like it says, with your shoulders in front of the bar. To get to this position just get to a finished dead lift position and just move the hips back with a slight bend in the legs. Then drive the hips forward and once you straight up u "brush" the bar with your thigh, NOT SMASH, you explode up and dont forget to shrug those traps hard. Then AS FAST AS YOU CAN, throw your elbows under the bar.
BTW: stand shoulder with apart.
Also, if u have trouble holding the bar with ur elbows high, stretch ur wrists through out the day and throw in light front squats before you start as a warm up.

[Big_fuzzy]

Reading the multiple threads I made might help....

Learn the hip extension before you evne bother with racking it.

and learn how to hold it racked like a proper front squat

[Kiknskreem]

practice with really light weight I mean only 115 or something like that. and practice front squats with clean grip.

115? Try the bar. You have to have a conceptual understanding of the mechanics of the lift before you can go anywhere loading wise.


He wants to do hang cleans, not full squat ones, but its ok the same applies I'd say. I think even for powerlifting and any sports, training explosiveness can help with other exercises.

A hang clean does involves a drop into a full squat position. A hang power clean does not. "Hang" simply refers to a position where the bar is being held off the floor.


I just started doing Hang Cleans on my shoulder days now, and I'm trying to learn the right form.

If you really had any understanding of what a clean involves, you would not be doing on your shoulder day. Read up.