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o
The bar is held by both hands, in standing position, with
a shoulder-wide grip. Equipped gyms provide stands of various
heights to support the bar. The start
position takes the form of slightly bent knees, forwardly thrust
chest, retracted scapulas, shoulders fall behind the chest, firmly
concaved lower back, and straight arms holding the bar above the
kneecaps.
o
The initial lifting of the Hang Clean
is
extremely difficult for untrained folks. During early initiation of
lift from the hang, neither the arms initiate the lifting, nor does
the shoulders shrugging kick in. Before the bar commences upward
movements, the upper body has to bend
forwards. This brings
the head in a vertical plan in front of the toes and moves the hips
backwards, behind the vertical fall line.
o
Novices start lifting with heads lying vertically on the
bar. Vertical descent with hips and knees reduces the momentum
generated by bouncing the head and body on the feet balls.
o
The forward leaning brings the bar in a vertical plane
with the back fibers of the Deltoids, and the middle fibers of the
Trapezius. Lifting starts with slight knee extension
that further throws
the head forwards. Then hips and lower back extension follows,
while the upper body still retains solid firm contraction. These few
movements by big muscles
set
the bar in motion.
o
While the body is assuming full extension, the head and
the upper body will be moving across the vertical plane of the fall,
line, from the front to the back. Shoulder
shrug
ging
commences
after full body extension is reached. Shoulder shrugging brings the
bar to a level above the thighs.
o
While the head and upper body are crossing the vertical
plane, the heels are elevated to amplify the torque of the upper
body around the footballs. In the same time, the shoulders abduct
the arms to bring the bar closer to the body and elevate the bar
further to the chest level.
o
The catch-up and the lowering phases are the same
as the Power Clean. |
