[vc_row][vc_column][vc_video link=”https://youtu.be/_iUFG1-H7d0″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may be getting a little confused with all the different names and variations on the clean! But don’t panic just yet – it’s fairly straightforward when you break it down using the ideas of Hang and Power that we learnt in the previous weeks i.e.:
1. Hang – starting from above the ground (usually just above the knee)
2. Power – don’t have to drop into a full squat position
3. Clean (differentiates it from the Snatch, the other Olympic Weightlifting movement)[/vc_column_text][us_separator show_line=”1″ line_width=”default”][vc_column_text]
Points Of Performance
- Stand on feet with hip-width apart
- Hands about one thumb’s distance from hips
- Hook grip on the bar
- Lumbar curve maintained
- Deadlift the bar to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Bar is received in a partial front squat
- Complete at full hip and knee extension with the bar in the front rack position
[/vc_column_text][/vc_column][/vc_row]
