The Hang Clean to Press is a compound resistance training exercise to enhance synergy of the neuromuscular system, improve explosiveness of the hip extensors and strengthen the shoulder musculature.
Aside from improving the transfer of energy and strength, the Hang Clean to Press can be utilized to improve body control, coordination and stability since numerous muscle groups are activated simultaneously and in synchronization, while the body needs to stabilize everything.
The Hang Clean to Press prepares you for more explosive movements, such as the Power Clean, and allows you to optimize your athletic potential.
Therefore, we recommend implementing the Hang Clean to Press into later training phases, such as the integrated strength/power phase.
If you want to become proficient in Olympic weightlifting, 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 Press Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Hang Clean to Press 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
- In 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
- Slightly flex the hips (without excessive knee flexion), then extend hips rapidly and drive arms upwards by pushing barbell upwards and extending the elbows; knees must not protrude past toes; look forward
Hang Clean to Press Targeted Musculature
- Hip Extensors (hamstrings)
- Calves (gastrocnemius, soleus)
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 Press you should have been doing the:
during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength.
This allows you to progress into more explosive exercises and become a powerful tennis player.
Next we provide you with some more workouts and training tips you may be interested in to optimize your training: