The Hang Clean High Pull is an explosive exercise that is commonly used by weightlifters, athletes, and fitness enthusiasts to improve their overall strength, power, and performance. This movement involves a combination of the Hang Clean and the High Pull, making it an effective exercise for developing the upper body and lower body muscles.
What is the Hang Clean High Pull?
The Hang Clean High Pull is a weightlifting exercise that involves lifting a barbell from the hang position to the chest level, using a combination of the clean and the high pull. This exercise targets the entire body, including the legs, hips, back, shoulders, and arms, making it an effective compound movement for building overall strength and power.
How to Perform the Hang Clean High Pull
Here are the steps to perform the Hang Clean High Pull:
- Start by standing in front of the barbell with your feet shoulder-width apart.
- Bend your knees and lower your hips to grasp the bar with an overhand grip, keeping your back straight and your shoulders over the bar.
- Lift the barbell to the hang position, with your arms fully extended and the bar resting on your thighs.
- Engage your core and explosively extend your hips, pulling the barbell up to your chest level while keeping it close to your body.
- As you pull the barbell up, keep your elbows high and your wrists straight.
- Lower the barbell back to the hang position and repeat for the desired number of repetitions.
Benefits of the Hang Clean High Pull
The Hang Clean High Pull is a highly effective exercise for building overall strength and power. Here are some of the benefits of this movement:
- Develops explosive power: The Hang Clean High Pull involves explosive hip and leg extension, which is essential for developing power and speed.
- Strengthens the entire body: This exercise targets the entire body, including the legs, hips, back, shoulders, and arms, making it a great compound movement for building overall strength.
- Improves athletic performance: The Hang Clean High Pull is a common exercise among athletes, as it helps to improve their power, speed, and performance in their respective sports.
- Increases muscle mass: The combination of the Hang Clean and the High Pull makes this exercise highly effective for building muscle mass in the upper and lower body.
- Enhances coordination and balance: The Hang Clean High Pull requires good coordination and balance, making it a great exercise for improving these skills.
Variations of the Hang Clean High Pull
There are several variations of the Hang Clean High Pull that you can try to add variety to your workout routine:
- Hang Power Clean High Pull: This variation involves performing a power clean instead of a full clean, which means you don't have to squat as low.
- Hang Muscle Clean High Pull: This variation involves performing a muscle clean instead of a full clean, which means you don't have to dip under the bar as much.
- Hang Snatch High Pull: This variation involves performing a snatch instead of a clean, which means you catch the bar in an overhead position.
Tips for Performing the Hang Clean High Pull
Here are some tips to keep in mind when performing the Hang Clean High Pull:
- Start with a light weight: The Hang Clean High Pull is an explosive movement that requires good technique and form. Start with a light weight and gradually increase as you become more comfortable with the movement.
- Maintain good form: Keep your back straight, your shoulders over the bar, and your elbows high throughout the movement to avoid injury and maximize the benefits of the exercise.
- Engage your core: Engage your core muscles throughout the movement to help stabilize your body and improve your overall strength and power.
- Breathe properly: Inhale as you lower the barbell to the hang position and exhale as you pull it up to your chest level.
- Practice regularly: The Hang Clean High Pull is a technical movement that requires practice to master. Incorporate it into your workout routine regularly to improve your technique and reap the benefits.
Conclusion
The Hang Clean High Pull is a highly effective exercise for building overall strength and power. Whether you're a weightlifter, athlete, or fitness enthusiast, this movement can help you to improve your performance and reach your fitness goals. Remember to start with a light weight, maintain good form, and practice regularly to master this technical movement and maximize its benefits.