Hang Power Clean and Push Jerk

Hang Power Clean and Push Jerk: A Dynamic Combination for Strength and Power

The Hang Power Clean and Push Jerk are two powerful exercises that can take your training to the next level. These movements, when done correctly, can improve your strength, power, and overall athleticism. In this article, we will delve into the technique, benefits, and variations of the Hang Power Clean and Push Jerk.

Hang Power Clean

The Hang Power Clean is a compound exercise that primarily targets the muscles of the lower body, while also engaging the upper back, shoulders, and arms. It is a variation of the traditional Power Clean, where the barbell is lifted from a dead stop position above the knees, as opposed to from the floor.

To perform the Hang Power Clean:

1. Stand with your feet hip-width apart, and the barbell in front of your thighs.
2. Bend at the hips and knees, lowering your body into a quarter squat position while keeping your chest up and your back straight.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Explosively extend your hips, shrug your shoulders, and pull the barbell up towards your collarbone, keeping it close to your body.
5. As the barbell reaches its peak height, quickly drop under the bar by bending your elbows and rotating your elbows forward.
6. Catch the barbell in a quarter squat position, with your elbows pointing forward and your upper arms parallel to the ground.
7. Stand up, using the power generated from your lower body.

The Hang Power Clean is a dynamic exercise that requires explosive power from the legs and hips, along with strong core engagement. It aids in developing strength, power, and speed, making it ideal for athletes in sports like weightlifting, football, and track and field.

Push Jerk

The Push Jerk is another compound exercise that targets the shoulders, upper back, and arms, while also engaging the lower body for stability and power generation. This exercise involves lifting the barbell from the front rack position and quickly extending the arms overhead in a controlled manner.

To perform the Push Jerk:

1. Stand with your feet hip-width apart, and the barbell resting on your front shoulders.
2. Bend at the hips and knees, lowering your body into a quarter squat position.
3. Drive through your legs, extending your hips and knees, while simultaneously pushing the barbell off your shoulders with your arms.
4. As the barbell rises, dip your body slightly by bending your knees.
5. Explosively extend your legs, pushing your body upward, while simultaneously pressing the barbell overhead.
6. Lock your arms out fully overhead, with the barbell directly over your shoulders and your body in a stable position.
7. Lower the barbell back to the front rack position by bending your elbows and dipping your body slightly.
8. Repeat the movement for the desired number of repetitions.

The Push Jerk helps to develop upper body power and strength, while also enhancing shoulder stability and flexibility. This exercise is commonly utilized by athletes in sports such as weightlifting, basketball, and volleyball, where explosive upper body movements are crucial.

Benefits of the Hang Power Clean and Push Jerk

Integrating the Hang Power Clean and Push Jerk exercises into your training routine offers numerous benefits, including:

1. Increased Power Output: Both exercises require explosive power from the lower body and upper body, helping to improve overall power output.
2. Enhanced Strength: The Hang Power Clean and Push Jerk engage multiple muscle groups simultaneously, leading to increased strength development throughout the body.
3. Improved Athletic Performance: By focusing on explosive movements, these exercises can enhance athletic performance in sports that require quick and powerful movements.
4. Enhanced Coordination and Kinesthetic Awareness: The complex nature of the movements requires coordination and kinesthetic awareness, leading to improved overall body control and movement efficiency.
5. Increased Muscle Hypertrophy: The combination of heavy weight and compound movements stimulates muscle growth.
6. Functional Carryover: The Hang Power Clean and Push Jerk movements mimic real-life scenarios where explosive power and strength are required.

Variations

To keep your training varied and challenging, there are several variations of the Hang Power Clean and Push Jerk that you can incorporate:

1. Hang Clean and Push Press: This variation involves performing a full Push Press instead of a Push Jerk, eliminating the dip and drive phase. It focuses on developing pure upper body power.
2. Hang Clean and Split Jerk: Instead of splitting the feet in the front to catch the barbell overhead, this variation involves splitting the feet into a lunge position, with one foot forward and the other foot back. It emphasizes stability and balance.
3. Dumbbell Hang Power Clean and Push Jerk: By using dumbbells instead of a barbell, you can increase the stability challenge and work on each side independently.
4. Medicine Ball Clean and Push Press: This variation utilizes a medicine ball to perform a clean and then a push press. It is an excellent option for developing explosive power without the need for external resistance.

Conclusion

The Hang Power Clean and Push Jerk exercises are versatile and effective movements that can significantly impact your strength, power, and overall athletic performance. Whether you are a competitive athlete or simply looking to improve your fitness level, integrating these exercises into your training routine can take your workouts to new heights. Remember to always prioritize safe and proper technique when performing these exercises to maximize their benefits. So, step up to the barbell and push yourself to unleash your full strength and power potential.