How to Perform Olympic Lifts, Part 1: The Hang Clean | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How to Perform Olympic Lifts, Part 1: The Hang Clean

March 25, 2012

Must See Strength Training Videos

In this three-part series on Olympic lifting, we will explain the correct technique for these complicated lifts. In Part 1, we focus on how to perform the Hang Clean.

Explosive movements dominate sports. Jumping to spike a volleyball, dunking on your opponent or driving through a defender to finish a play all depend on an athlete's ability to be explosive. If you want to be a better athlete, you need to perform Olympic lifts.

Olympic lifts—like the Clean and Snatch—are without a doubt the best lifts for becoming more explosive. A 2004 study at the College of New Jersey found that athletes who trained using Olympic lifts were faster, stronger overall and better performers in tests of agility than athletes who did not train with Olympic lifts.

Olympic lifts look complicated, but learning them isn't as hard as some people make it out to be. Athletes can learn to Olympic lift safely in a short amount of time. A great place to start is with the Hang Clean, which comprises most of the fundamental techniques of the more advanced lifts.

1) Start Position
Start your Olympic lifts from the hang position as opposed to the ground. The hang position is similar to the one you'd assume if you were about to perform a vertical jump. It helps you get accustomed to using your hips to drive the bar. Also, the bar doesn't have to travel as far up, limiting potential technique mistakes.

To assume the hang position, stand in an athletic stance with your feet about hip-width apart. Holding the bar in front, bend at the hips and lower until the bar is just above your knees and close to your legs. Bend your knees slightly. Keep your back flat, chest in front of the bar and chest and head up.

Hang Position

2) Jump With the Bar
From the hang position, you do something very familiar—you jump! Make sure you are flat footed to start, giving you a stable base. Jump as forcefully as possible, extending through your hips, knees and ankles. Finish through your toes and shrug your shoulders at the top. You are trying to jump as high as possible, so you need to put force into the ground.

When you land, bend your knees slightly and don't let your feet get outside of your shoulders.

Jump Position
3) What About Your Arms?

To get the bar in the racked position, you need to use your arms. Instead of pulling as hard as you can, try keeping your arms relaxed (like noodles) and use them to guide the bar. Many athletes make the mistake of flipping the bar out, away from their bodies. Keep the bar close to your body and your elbows above the bar.

When it's time to rack the weight, you should be able to simply drive your elbows forward and around the bar, sit back on your flat feet and receive it. This step is easy if you have done things right up to this point. The bar should end up resting across your shoulders, not on your chest or on top of your wrists.

Rack Position

Photo:  t-nation.com

Wil Fleming is the owner of Force Fitness in Bloomington, Ind. During the past two years, he has helped more than 15 athletes go on to play Division I athletics. He is the author of the speed and agility portion of the soon-to-be released Essentials of High School Strength and Conditioning. Prior to his career as an athletic performance coach, Fleming was an All-American athlete at Indiana University and a competitor in the 2008 Olympic Trials for track and field.

Wil Fleming
- Wil Fleming is the owner of Force Fitness in Bloomington, Ind. During the past two years, he has helped more than 15 athletes go on...
Wil Fleming
- Wil Fleming is the owner of Force Fitness in Bloomington, Ind. During the past two years, he has helped more than 15 athletes go on...
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,796
Dwyane Wade Leads by Example
Views: 3,066,897
Michael Jordan: Mind of a Champion
Views: 542,897

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 67,081
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

7 Strategies for Faster Workout Recovery

5 Ways to Get a Higher Vertical Jump

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Posterior Chain Fixes to Improve Your Game

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Mike Boyle's 5 Tips for More Effective Workouts

Prevent ACL Injuries With This Exercise

Develop Core Strength for Throwing

Use Eccentric Lifts to Increase Size and Strength

Perfect Your Squat Technique With the Unloaded Squat

4 Deadlift Variations to Increase Your Pull

Dominate Your Bench Test With This Strategy

3 Tricks for a Stronger Front Squat

7 Ways to Work Out Competitively Without CrossFit

A Better Way to Train Your Core

Bench Press Grip Guide: How Hand Placement Changes the Exercise

These 3 Single-Leg Movements Will Improve Your Squat Technique

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Post-Activation Potentiation Combos for Explosive Strength

7 Best Lower-Body Strengthening Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Improve Soccer Agility with Lateral Strength Exercises

How Often Should You Vary Your Exercise?

Reach New Training Heights With Resistance Band Exercises

5 Exercises to Develop Soccer Power

12-Week Resistance Band and Chain Workout

10 Ways to Get Stronger With a Sandbag

How Strength Training Changed Rory McIlroy's Game

Make Lifts More Challenging With Resistance Bands

How to Design a Greco-Roman Wrestling Training Program

The Best Single-Leg Exercises for Youth Athletes

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

6 Gym Machines That Are Actually Worth Your Time

Kyle Lowry's 12-Week All-Star Training Program

Build Max Power With These Pulling Exercises

4 Simple Golf Core Exercises to Increase Your Driving Distance

7 Farmer's Walk Variations for Improved Core Strength

How Functional Training Has Overly Complicated Strength Training

How NOT to Perform a Pull-Up (With Fixes)

7-Exercise Core-Blasting Workout

Never Bench Press With Your Feet in This Position

Increase Your Explosiveness with the Power Curl

Putting Together an Off-Season Workout for Point Guards