With hang squat cleans, we’re always thinking about dropping fast underneath the bar. As you get more advanced at the movement, this can become a bad habit. Athletes will often drop before they reach a full extension and get a full pull on the bar. Emily Bridgers shares the basic steps of the hang squat clean and describes how dropping too fast can hinder your effectiveness.
Steps of the Hang Squat Clean
When doing a hang squat clean, Emily suggests following these steps:
- Pull the bar to the hip
- Lower the bar, going as low at the top of the knees
- Drive bar back into the hip
- Pull bar up to your chest, keeping your elbows tight to the body
- Drop and squat underneath the bar
- Stand up and press out of the lower position
Dropping the Bar Too Fast
When you drop too fast, the barbell has a longer distance before if makes contact with your shoulders. If you feel the bar crashing down on your shoulders or have trouble standing up out of the clean, it’s a good sign that you may be dropping too fast. As you start to progress and add more weight, continuing to drop too fast will cause a large amount of weight to crash down on your shoulders and will likely leave you pinned in the hole.
With every exercise, including hang squat cleans, it’s important to use proper form and technique. This will not only allow your movement to be more effective and help develop the right muscles, it will also help prevent injuries. Many injuries happen when an athlete’s mechanics are compromised, they overcompensate in other areas and the chance of injury increases. One way to promote good biomechanics is by incorporating Marc Pro into your fitness routine. Marc Pro is proven to enhance recovery which provides many benefits such as improved performance, injury prevention, and use of proper biomechanics. Learn more about how Marc Pro can help you here: www.marcpro.com