Continuing with the benefits of resistance training for Endurance Performance. Our second exercise in this series is called the Hang Power Clean. This movement is taken from the sport of Olympic Weightlifting where athletes lift the maximum amount of weight possible in two lifts (Snatch and Clean & Jerk). For Endurance athletes, performing Hang Power Cleans, allows for the development and refinement of lower body strength and power in joint positions that are fairly close to those they will experience in their chosen sport.
- Objective
- Develop and refine Neuromuscular power in a joint range that closely relates to most endurance related activities
- Muscle Groups targeted
- Quadriceps, Calf, Glutes, Deltoids, Trapezius, Back Extensors
- Starting Position
- Athlete starts with bar held at full arm length with hands just outside hip width.
- Athlete unlocks knees and keeps feet flat and torso vertical as if they were sliding down a wall
- Movement
- Athlete Quickly “jumps” the bar up and quickly rotates body and arms around the bar in order to catch the bar across the shoulders and clavicle in a “quarter” or half Squat
- Recommended sets and repetitions
- 3-5 sets of 3-5 repetitions of moderate-heavy weights
- Build towards progressively heavier weights while maintaining correct positions and sequencing of joints
Check out the first exercise Clean Grip Push Press
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by Devin Clayton
Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.
