Wednesday, November 24, 2010

Clean Ancillary - Hang Clean Pull

Own your 2nd pull... and have a little extra pop in your hips for anything life throws at you

I can't get enough of triple extension... it is needed in nearly every sport and there are so many great ways to train it.  The Hang Clean Pull is just one of the many exercises we do with our athletes to bring out the animal in their glutes and high hammies.  I love the clean pull off the ground that USAW showcases... the ZR Hang Clean Pull version is easier to learn, more specific for sport specific lifting, and just as beneficial.
I cover a lot of details in the video, but here's a quick list of the benefits and the applications-->

1. Simplify the hip extension movement which is so valuable to moving big weight or doing big things in most sports.
2. Teach young athletes and reaffirm to ole salty vets the reason why we are doing cleans to begin with - technique + assertiveness = success.
3. Build confidence... you can rep out 125% plus of your clean max for this lift.

- Perform a set or two prior to doing clean for strength or power development - this will excite your nervous system and get you ready to rock.
- Hit a rep before each full clean or power clean rep - this is an "on-th-spot" self coaching tool, great to ensure your moving the bar with your hips before your arms.
- Hit 3-5 sets of 2-5 reps of big resistance (90-125% of your clean max) on days after you hang clean or on days you're only snatching.

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