Hang Clean High Pull

Olympic lifting can be a wonderful part of any program, albeit fitness or sports performance.

*Something I discussed in the train the trainer program an earlier the reality that the lifts are not that hard to coach, as long as you know what you are looking for and what the end looks like.

Coaching for sports performance can be primarily about getting the basic sequencing and timing down, and then gradually progressing the loads and complexity of movement as long as the prerequisite mobility and stability patterns are there.

Once sequencing is in alignment, here is a great Olympic Clean Progression to begin with as it allows the athlete to accelerate the load from an ATHLETIC POSITION into TRIPLE EXTENSION, decelerate and absorb the load and force on the lowering portion of the lift and not have to worry about THE CATCH position (which is always a big struggle for early Olympic Lifters).

Coaching Points:

1. The Hang Start: above the patella in what is effectively a SLDL position

2. Mid Thigh: often called the scoop or transition, this gets the athlete into the Power Position ready for impulse. Hit this position (slowly initially) cleanly and make sure the posture is fairly vertical prior to creating impulse and triple extension.

3. Triple Extension to Shrug: initially it can be taught as one pattern (in truth it’s probably a sequence).

4. High Pull: about chest or armpit height, this position is the finish of the bar movement right before the catch and can be taught as a triple flex (to begin sequencing dropping under the bar). CREATE AS MUCH IMPULSE/POWER/MOMENTUM with the lower body force into the ground such that the BAR ALMOST FLOATS UP TO THE CHEST.

5. Deceleration: control the bar back down to the mid thigh with the entire body minimizing the end range lockout and/or bounce into the thigh.

Sets: 3-5
Reps: 6-10 (early phases)

Disclaimer. Always consult your physician before beginning this exercise program.

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