Clean Ancillary

To bump up your clean… improve hip extension on your 2^nd pull with the hang clean from mid-thigh

Is your clean not climbing like it used to?  Are you constantly being cued to get better extension through your hips and frustrated that intension is not turning into positive action?  Do you want an exercise that highlights the essence of explosiveness and is more transferable to real life that any other Oly lift?

Any "Yes-es?"
Then let’s start doing Hang Cleans from the Mid-Thigh!

This exercise forces you to extend from the hips in order to move the bar.  Two big positives that you’ll get…
   1.  Increased ability to explode from a stationary position – in other words, break inertia like a horse out of the gate.
   2.  Gain awareness of the difference between hip extension and back extension – crucial if you want to lift big and stay healthy.

Follow the tips and cues in the video – some things to keep in mind:
   - Start with body weight into the heels more than the toes.
   - Keep chest up, avoid doing a “power back extension"
   - No movement before you hit this movement – leave momentum and any bad habits behind.

Beginner’s…

Start very light and work on your bar speed.  This has more to do with learning a skill than it does with having you sweat and get a “good” workout.  Start by doing things right and develop champion habits; build a foundation for a mansion not an outhouse – comprende?  Guys stick with between 40-50kg (90-110lbs), gals use 20-30kg (45-70lbs).  3-4sets of 5reps with 90sec rest in between will do ya good!

Advanced…

Keep your arms out of this as best you can.  Remember, the reason we’re doing HCs is because we’re probably “muscling” our clean – let the hips do all the work.   Set your acute variables like you would any other platform exercise, just take your resistance down 10% to accommodate the hang clean from mid-thigh starting position.  Lowering the bar and catching in between reps is feasible for warm-ups and lighter efforts, but for your working sets - drop from the racked position and reset for each rep.

The starting position is key - Get that nailed down then get aggressive!