Do you want to know more about the hang clean? You can lift more weight on the Olympic-style hang clean with the proper adjustments. Of course, we are all familiar with traditional squats, deadlifts, and bench-press methods. We have done these or some of them in our lives. However, few of us are familiar with Olympic lifts or Olympics weightlifting.
It is an international sport where lifters usually compete in two Olympic power lifts; ‘snatch’ and ‘clean and jerk.’ This sport has gained popularity over the past few years because of an increase in warehouse-style gyms.
These exercises can do a fantastic job of strengthening your body. So why do you want to complete Olympic-style lifts? Olympic-style lifts are athletic moves that require a certain level of athleticism. The more muscular you are, the more athletic you look.
This article will explain the Olympic lift program to show how you can lift more weight on the Olympic-style hang clean.
Hang Position
Before explaining our major topic, Olympic power lifts, let’s first understand what hangs ‘clean.’ Clean is a movement where you have to take the weight from the ground onto the shoulder in one smooth motion. It is always better to perform this move at the gym, where all the Olympic equipment lifts are available.
Hang is a spot above the knees, which your barbell will pass when you take it from the ground to the shoulders. Keep in mind that this position is much similar to deadlifts.
How to Lift more Weight with the Olympic Style, Hang Clean
You can only learn to lift more weight on the Olympic-style hang clean if you know the proper technique. Therefore, look at the Olympic lift program to lift more weight. Your trainer can also help you reach your goal.
● Hanging or Start Position:
The first position to perform an Olympic lift starts from hanging, or hinges, against the ground. This hanging position is like the position when you prepare to jump. It will help you use your hips for the lifting bar. Try to avoid technique mistakes by not lifting the bar high.
Stand with your feet hip-width apart and hold the bar. Now bend at your hips until the bar is above your knees. Next, bend the knees slightly and keep your back straight. You can also build big arm muscles from this.
● Extending or Jumping with the Bar
Slowly extend from your hang position by creating upward momentum using hips, knees, and ankles. Keep your foot flat to create a stable base. Make sure you jump forcefully while extending.
In the meantime, shrug your shoulders towards your ears and jump as high as possible. Bring your barbell upward. On landing, bend your knees slightly.
● Catching or Final Position:
Weightlifters try to catch weight using their chest as the bar moves upward, but this doesn’t seem right. So instead, keep your arms relaxed and use them to guide the bar. Don’t make the mistake of moving the bar away from your body.
Keep the bar as close to your body as possible. If you have done this step correctly, you can quickly rack the bar in your arms. Start with beginners’ weightlifting workouts, then move on to advanced ones.
The Last Words on Olympic Style Hang Clean
Olympic lifts are not impossible; you can easily lift heavy weights if you learn the proper techniques and tricks. Thus, Olympic-style lifts require and improve athleticism. You must perform athletic moves to be an athlete and look like one. What do you think? Please share your response in the comment below so others can benefit from your experience.