Learn about the advantages and technique of a strong CrossFit hang squat clean action. The WOD (workout of the day) is yours, but it's riddled with strange terminology like EMOMs that you won't understand! In this blog article, I'm going to presume that if you're reading about how fantastic hanging from bars makes my legs feel, then we can skip to the basics because people who are familiar with Crossfit are probably already aware of these things.
When someone executes a pushup, a lot happens: the hands stretch taut against whatever surface they're on, the biceps strain at their mutual 160-degree angle, and the chest pushes up triumphantly towards the ceiling.
A CrossFit hang squat clean is a movement that helps athletes enhance their shoulder stability and power. This sort of workout can be done with weights, but if you want an effective approach for your shoulders without the risk or pain of heavy weightlifting, this may not be the ideal match.
There are numerous advantages to doing reps in various ways: one is intense strength training, while another may help prevent injury by providing extra protection against stress on tendons when performing certain movements such as cleans, which involve extending at full extension upward under tension before breaking contact forwards into standing up straight again (1). As a result, it pays off handsomely, so put in some effort.
What does a CrossFit Hang Squat Clean entail?
The activity gets its name from the beginning position, which is at the top of a deadlift rather than with the bar on the ground. Avoid wearing running or everyday sneakers for this workout; instead, visit this page to see our selection of the finest CrossFit shoes with additional arch support.
The Hang Squat Clean Technique
The hang squat clean is performed with feet slightly wider than shoulder width and toes pointing towards the barbell. The hands are in a hook grip just outside of your thighs, and you sit back into it so that when pulling from this position, there is not too much forwards or backwards lean, but rather an angling motion at about 90 degrees to horizontal while maintaining light knee flexion throughout movement, which helps us conserve energy because if we didn't do this, our hips would have higher angles after loading up on weight before pressing out frontward against resistance.
Most athletes struggle to generate force via their legs during maximum lifts like cleans (e.g., Bar- gaining some ground). This occurrence happens.
Keep the bar close to your body with a small arch as you prepare to begin your clean. Staying stiff in this position will assist you avoid falling backwards and keep more balanced when you receive weight on your shoulders from above. Jumping with hips, knees, and ankles extended at first, then swiftly shrugging together, dragging elbows high outside of bars before bringing them back around under load for "rack" position—this should be a fast flowing action.
Begin in a complete front squat as low to the ground as possible, with the bar resting on your shoulders and elbows up. Next, drive through your heels until your knees and hips are totally locked out at peak position for one rep.
CrossFit Hang Squat Clean Tips and Tricks
The clean is a forceful and dynamic action that necessitates the use of your hips. Because the barbell starts at the mid-thigh, employ the whole range of motion with hip thrusts rather than dragging the arm above during jump landings.
When you leap, your feet leave the ground in order to provide a forceful propulsion. However, if going higher only makes this rep take longer, it's not worth it because there is no increase in power or speed when landing back on earth; however, using full force with hips means pulling long arms overhead and ensuring that arm extension (or any other lifting movement) remains stable during execution.
Squat cleans are difficult to master, but once you do, they are one of the finest workouts for increasing power. Because we don't have to get as high off the ground with our arms extended before bending at chest level or below while receiving weight from barbell on shoulders, the hang squat clean gives us more room than a traditional power-clean; this means that users can move significantly heavier weights if they're strong enough (although some people still prefer using their own bodyweight).
Advantages of CrossFit Hang Squat Clean
Whether you're a CrossFitter or not, regular hang squat cleans are a wonderful approach to improve your Olympic weightlifting technique and strength capacity. When done correctly, this movement can help with issues like early arm bending by keeping the arms straight throughout the motion; it's also an excellent exercise for increasing rates of force development in relation to power clean work because there isn't as much emphasis on speed at higher velocities.
The CrossFit hang squat clean will assist you in achieving a more forceful finish to the Olympic lift, as well as giving your legs plenty of time to set before pushing off from the floor. Just typical issue in weightlifting can be remedied with this single exercise because all that is required for completion is solid technique on top of strength training.
The hang squat clean is a wonderful action to add to your training regimen since it teaches you how to push into the ground and optimise velocity.
The hang squat clean is a difficult movement that will help you become faster and more effective while receiving the barbell. Pros believe it helps them develop better timing for cleans, but let's be honest: this talent takes a lot of practise! To perform correctly, keep an eye on where each footstep lands after taking off from the floor to ensure there isn't too much movement until we achieve maximum extension atop our shoulders or knees explode down into split stance posture with feet spread slightly wider than shoulder width apart (hint: stay tall).
The CrossFit Hang Squat Clean has several advantages, including increased speed when swinging arms above and increased muscular strength through hip drive.