What To Know
- The primary difference between the high hang squat clean and the hang squat clean lies in the starting position of the barbell.
- It emphasizes the explosive power of the hips and legs, as the barbell is pulled from a more stable position.
- The high hang squat clean follows a similar sequence of movements as the traditional squat clean, but with a shorter starting range.
The squat clean is a staple exercise in weightlifting, CrossFit, and many other fitness disciplines. It’s a compound movement that engages multiple muscle groups, building strength, power, and explosiveness. But did you know there are variations within the squat clean itself? Two common variations are the high hang squat clean and the hang squat clean.
While both variations share similarities, they differ in starting positions, mechanics, and the muscle groups they emphasize. Understanding these differences can help you choose the right variation for your training goals and maximize your results. This blog post will delve into the specifics of each variation, highlighting their benefits, drawbacks, and how to perform them correctly.
Understanding the Starting Position: The Key Difference
The primary difference between the high hang squat clean and the hang squat clean lies in the starting position of the barbell.
High Hang Squat Clean:
- The barbell starts at hip height, typically just above the crease of the hips.
- This position allows for a shorter range of motion compared to the hang squat clean.
- It emphasizes the explosive power of the hips and legs, as the barbell is pulled from a more stable position.
Hang Squat Clean:
- The barbell starts at knee height, typically just below the knee joint.
- This position requires a larger range of motion and a more controlled pull.
- It places greater emphasis on the upper back and shoulder muscles, as they need to stabilize the barbell during the pull.
The Mechanics of the High Hang Squat Clean
The high hang squat clean follows a similar sequence of movements as the traditional squat clean, but with a shorter starting range. Here’s a breakdown:
1. The Setup: Stand with feet hip-width apart, slightly outside the barbell. Bend at the knees and hips, gripping the barbell with an overhand grip slightly wider than shoulder-width. Keep your back straight and core engaged.
2. The Pull: Initiate the pull by extending your hips and driving through your heels. Keep your back straight and pull the barbell close to your body.
3. The First Pull: As the barbell passes your knees, shrug your shoulders and pull it upwards. Keep your elbows high and close to your body.
4. The Second Pull: As the barbell approaches your chest, quickly dip your knees and hips, transitioning into a squat position.
5. The Catch: As you squat down, drive your elbows up and under the barbell, “catching” it in the front rack position. Keep your elbows high and pointing forward.
6. The Stand: Stand up with the barbell in the front rack position, maintaining a tight grip and keeping your core engaged.
The Mechanics of the Hang Squat Clean
The hang squat clean involves a more dynamic pull with a greater emphasis on upper body strength and control. Here’s how it’s done:
1. The Setup: Stand with feet hip-width apart, slightly outside the barbell. Bend at the knees and hips, gripping the barbell with an overhand grip slightly wider than shoulder-width. Keep your back straight and core engaged.
2. The Pull: Initiate the pull by extending your hips and driving through your heels. Keep your back straight and pull the barbell close to your body.
3. The First Pull: As the barbell passes your knees, shrug your shoulders and pull it upwards. Keep your elbows high and close to your body.
4. The Second Pull: As the barbell approaches your chest, quickly dip your knees and hips, transitioning into a squat position. This requires a more controlled pull compared to the high hang squat clean.
5. The Catch: As you squat down, drive your elbows up and under the barbell, “catching” it in the front rack position. Keep your elbows high and pointing forward.
6. The Stand: Stand up with the barbell in the front rack position, maintaining a tight grip and keeping your core engaged.
High Hang Squat Clean: Benefits and Drawbacks
Benefits:
- Increased Explosiveness: The shorter range of motion allows for a more explosive pull, developing power in the hips and legs.
- Improved Hip Drive: It strengthens the hip extensors, crucial for generating power in various athletic movements.
- Enhanced Technique: The shorter pull makes it easier to learn and refine proper technique.
Drawbacks:
- Less Upper Body Engagement: The starting position minimizes the involvement of upper body muscles.
- Limited Range of Motion: The shorter range of motion may not fully engage the muscles involved in a full squat clean.
- Potentially Less Functional: Some argue that the high hang squat clean is less functional than the hang squat clean, as it doesn’t involve the full range of motion used in real-life scenarios.
Hang Squat Clean: Benefits and Drawbacks
Benefits:
- Greater Upper Body Strength: The increased range of motion requires more upper body strength to control the barbell.
- Improved Pull Technique: The hang squat clean helps develop a smooth and controlled pull, crucial for heavier lifts.
- More Functional Movement: The larger range of motion makes it more applicable to real-life movements involving lifting objects from the ground.
Drawbacks:
- Less Explosive: The longer pull requires more control, reducing the explosiveness of the lift.
- Greater Risk of Injury: The increased range of motion can increase the risk of injury if proper form is not maintained.
- More Difficult to Master: The hang squat clean can be more challenging to learn and perform correctly.
Choosing the Right Variation for You
The choice between the high hang squat clean and the hang squat clean depends on your individual training goals and experience level.
- For Beginners: The high hang squat clean is a good starting point due to its shorter range of motion and easier technique.
- For Experienced Lifters: The hang squat clean can be incorporated into advanced training programs to improve upper body strength and control.
- For Power Development: The high hang squat clean is more suitable for developing explosiveness and power.
- For Overall Strength: The hang squat clean is a better choice for developing overall strength, as it involves a greater range of motion and muscle engagement.
The Importance of Proper Form
Regardless of the variation you choose, maintaining proper form is crucial for safety and effectiveness. Here are some key points to remember:
- Keep your back straight: Avoid rounding your back throughout the lift.
- Pull the barbell close to your body: This helps maintain control and reduces the risk of injury.
- Keep your core engaged: A tight core provides stability and protects your spine.
- Maintain a tight grip: A strong grip is essential for controlling the barbell.
- Drive through your heels: Generate power from your legs, not your back.
Mastering the Variations: Progression and Tips
- Start with the high hang squat clean: This variation is easier to learn and allows you to build a solid foundation.
- Focus on proper technique: Practice the movement slowly and deliberately before adding weight.
- Increase weight gradually: Don’t jump to heavy weights too quickly.
- Use a spotter: If you’re lifting heavy weights, have a spotter nearby for safety.
- Don’t be afraid to ask for help: If you’re struggling with form or technique, seek guidance from a qualified coach or trainer.
A Different Perspective: Beyond the Comparison
While understanding the nuances of high hang vs hang squat cleans is valuable, it’s crucial to look beyond the comparison and recognize the broader context of these movements.
Both variations are powerful tools for building strength, power, and explosiveness. They serve as stepping stones to mastering the full squat clean and can be integrated into various training programs. Ultimately, the key is to choose the variation that best aligns with your goals, experience level, and individual needs.
Final Thoughts: Redefining the End
The high hang squat clean and hang squat clean are not just variations of a single exercise. They are distinct movements with their own unique benefits and drawbacks. Choosing the right variation for your specific goals and experience level is crucial for maximizing your training results.
By understanding the mechanics, benefits, and drawbacks of each variation, you can make informed decisions about your training program and unlock the full potential of these powerful exercises.
What You Need to Know
Q1: Can I use a high hang squat clean to improve my full squat clean?
A1: Yes, the high hang squat clean can be a valuable tool for improving your full squat clean. It helps develop the explosiveness and technique needed for the full lift, making it a great preparatory exercise.
Q2: Is it necessary to master the hang squat clean before moving to the high hang squat clean?
A2: No, it’s not necessary. The high hang squat clean is generally easier to learn and can be a good starting point for beginners. However, mastering the hang squat clean can help you develop a more controlled and efficient pull.
Q3: What are some common mistakes to avoid when performing these variations?
A3: Common mistakes include rounding the back, pulling the barbell too far away from the body, not keeping your core engaged, and not driving through your heels.
Q4: How often should I include these variations in my training?
A4: The frequency depends on your training goals and experience level. You can incorporate them into your training 1-2 times per week, focusing on technique and gradually increasing weight.
Q5: Can I use these variations for other exercises, like power cleans?
A5: Yes, the principles of the high hang and hang variations can be applied to other clean variations like the power clean. The starting position and mechanics remain similar, allowing you to develop a strong foundation for these exercises.