Crossfit exercises
7K 0 01/31/2017 (last revision: 04/28/2019)
Hanging (Hang Clean) is a crossfit exercise borrowed from weightlifting. It is used as an element that helps in mastering the competitive movement push. It must be said that it is this part of the “full-length” push that presents significant difficulties from a technical point of view - how to bring a heavy barbell from the knee position to the “barbell on the chest” position? It is to this question that we will try to answer.
Exercise technique
Let's start traditionally with the hanging technique.
Initial position
- While standing, the bar is in straightened hands.
- The grip is one-sided, straight, “in the lock”.
- The knees are straight, the back is straight, the shoulders are apart.
- Support on the whole foot, feet and knees look in one direction, slightly apart.
- The foot is under the knee, the knee under the hip joint.
In this position, your shoulder joint will be frontally on the same axis in your shoulder joint - this will ensure the correct kinematics of the entire movement.
Undermining
We move the body forward a little, the pelvis a little back. Bend the legs slightly at the knee joints. The bar hangs on the trapezius muscle. At this moment, in a continuous movement, we:
- Bend your knees
- We feed the pelvis forward,
- We sharply undermine the bar with a trapezoid.
- Following the trapezoid, the elbows go up along with the forearms.
Taking on the chest
At that moment, when the force of inertia is minimal, and the bar in the hands crossed the nipple line, the elbows go down and are brought together, so that the elbow on each side goes under the forearm of the same name. At the end point, the hands are shoulder-width apart, the elbows are under the hands, the barbell bar is at the level of the collarbones, or slightly lower. The elbows rest against the body. In theory, you should be prepared to press push from this position - and perform with the maximum weight possible for you and with the minimum tension - this explains exactly this final position in this movement.
Exit to the vis
The body is moved forward, the bar is, as it were, dropped from the collarbones. At the same time, under the influence of gravity, it moves to the floor. The projectile should move strictly along your body. After passing through the solar plexus, pull the elbows up, stopping the movement of the bar and regaining control over it. When the bar is at hip level, we straighten the knees, hip joints, and bring the shoulder blades.
