The ins and outs of Hang Clean
Power and stamina is an essential requirement for any successful sporting activity. Hang clean is one of the most preferred means to gain power because of its simplicity and various muscles involved (Ronai & Scibek, 2016, p. 50). The primary concern is knowing the target muscles and how to position the body for the best results.
Hang clean works on various parts of the body involving different muscles. The muscles are categorized depending on the effect of the exercise. Dryburgh & Psycharakis (2016, p. 4) posit that gastrocnemius muscles act as primer movers as they generate force through flexion. On the other hand, vastus lateralis offers the antagonistic role by allowing knees extension and production of eccentric. Other muscles that aid in the movement are trapezius, multifidus, and transverses abdominis muscles. The final group are the trunk muscles that assist in stability (Dryburgh & Psycharakis, 2016, p. 5). Though the various muscles perform different roles, all the activity happen simultaneously.
Productive hang clean relies on body orientation. The activity occurs in a sagittal plane, which allows backward and forward movements (Munger et al., 2017, p. 1992). These motions create opposing eccentric and concentric forces. The former lengthens the muscles to decelerate the load while the latter produces movement by muscle shortening (Munger et al., 2017, p. 1992). Collectively these powers cause stress necessary for stamina and power production.
The body must be position correctly for the effective production of the forces. Ronai & Scibek (2016, p. 50) state that during the exercise, the feet should be within shoulder width and slightly outwards followed by as squat and the shoulders should remain above the hip. An athlete needs to place the elbows outwards and grab the bar wider length than the shoulder. Then the weight is moved up the shoulder with the feet remain flat on the floor.
In summary, hang clean is a unique exercise for athlete aiming at improving power and stamina. The training involves four muscles with particular roles. The actions occur in a sagittal plane, in which the eccentric and concentric forces lead to muscle endurance and power. An athlete taking this exercise must correctly position the body or risk other injuries.