vertical jump training

Hang Clean

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Best Use For Improving Vertical Jump

The hang clean is a great way to develop explosive strength and RFD. It helps train many of the same muscles as those used in jumping to fire quickly and powerfully.

Technique Tips

One of the most important things to remember about all weight training is that correct technique is important for both safety and performance. Most lifts are fairly straight forward to learn, however due to the more complex nature of the Olympic lifts they often require a greater degree of coaching. The hang clean is an easier version of the power clean but still requires a bit of practice to master. They key points in correctly performing a hang clean are:

1. Stand with the barbell held slightly wider than shoulder width apart.

2. Bend your knees and hips so that the your shoulders are over the barbell and it is touching your legs at about mid-thigh 3. With maximum effort, jump up and pull the bar upwards.

4. Keeping the bar close to your body, pull yourself underneath it and catch it on your shoulders.

5. As you catch the bar drop down into a half squat position (as you get more proficient you can start to work on dropping don into a full squat position. This extra depth gives you more distance to catch the weight and allows for heavier loads to be used).

6. Stand up to finish the lift.

Alternative Exercises

Some good alternatives to Hang Cleans are

Kettlebell Swings (two hand)

Kettlebell Swings (one hand)

Paused Jump Squats using a Power Jumper

Paused Jump Squats wearing an X-Vest

Most Popular Articles

    Vertical Jump Coaching

    FREE Vertical Jump Training Guide

    Jumping Exercises

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