Our third exercise in the benefits of resistance training for Endurance Performance series is called the Hang Clean Pull. This movement allows for the development and refinement of lower body strength and power in joint positions, similar to those you will experience in your chosen sport. Due to the simplicity of the start position, this exercise offers people the ability to lift heavier loads over the previous exercise in the series, Hang Power Clean.
Objective
- Develop and refine full body strength and power in a joint range that closely relates to most endurance related activities
Muscle groups targeted
- Quadriceps, calves, 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 continues to elevate the bar by shrugging the shoulders to the ears and finishing as “tall” as possible
Recommended sets and repetitions
- Three to five sets of three to five repetitions of moderate-heavy weights
- Build towards progressively heavier weights while maintaining correct positions and sequencing of joints
Check out the second exercise Hang Power Clean
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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.
