The Hang Clean to High Receive is a power exercise for advanced athletes to improve neuromuscular function and learn the clean receive.
The Hang Clean to High Receive is an essential compound exercise for athletes to learn Olympic lifts, develop explosive hip extension and optimize their athletic abilities.
Because the Hang Clean to High Receive is a free-weight exercise activating numerous muscle groups at once we can improve body control, coordination and balance before we transition into more complex and athletic exercises.
Therefore we recommend using the Hang Clean to High Receive regularly in earlier training phases.
If you desire to become proficient in Olympic weight lifting, use the integrated periodization model for programming.
Learn how to calculate appropriate training phase intensities download chapter 6 – Strength & Conditioning: Resistance Training for Athletes.
Hang Clean to High Receive Description
- Position barbell hip level on the rack; add resistance (plates) and attach safety clips
- Take an athletic stance. Stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
- Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
- Lift barbell off the rack. Take a few steps back.
- Take an athletic stance, keep elbows extended, slightly flex hips until chest is over barbell; generally barbell will be touching the legs within the lower 1/3 of the thigh (above knee); maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
- Explosively extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders and flexing the elbows while abducting shoulders to 90˚ (upright row); barbell remains close to the body and reaches sternum (~ nipple) level; elbows point sideways
- When barbell is at sternum level flip the wrists (wrist extension), internally rotate and flex elbows under the bar and receive the barbell on top of the chest; shoulder is flexed at 90˚; elbows are flexed and pointing forward; high receive occurs without knee and hip flexion; maintain neutral spine and head position
Hang Clean to High Receive Targeted Musculature
- Calves (gastrocnemius, soleus)
- Shoulder Girdle (Traps & Levator Scapula)
Following we provide you with some exercises you can use to optimize your training. Learn more about the purpose of weightlifting for tennis players.
Before you use the Hang Clean to High Receive you should have been doing the:
during the hypertrophy- and strength training phases to become proficient with the exercise and improve power.
This allows you to progress into more explosive exercises and become a powerful tennis player.