Hang Clean
Dallas Personal Trainer - A favorite exercise of football coaches and athletes nationwide...this exercise can actually be very useful the for average Dallas personal training client as well after he/she has developed the base strength, flexibility, and coordination required to perform this exercise properly (assuming he/she has a qualified Dallas personal trainer to teach the exercise effectively). Crossfit has recently popularized this exercise as it has grown rapidly across the nation and in the Dallas area as well.
Stand holding a barbell in front of you with your hands gripped at a shoulder width (or slightly wider) grip. Lean forward slightly as you drop quickly into a semi-squat. As soon as the barbell gets right above your knees, explode upward by pushing your feet through the floor and thrusting your hips forward rapidly in an explosive, powerful movement. This upward burst will be powered by pressing through the floor with your thighs, explosively thrusting your hips into the bar, and jumping. This is immediately followed by a rapid shrug of the shoulders and then a slight pull with the arms to continue the powerful momentum created by the legs and hips. Once the bar reaches shoulder level, land under it (it will rest across the front of your shoulders right above your collar bone) in a semi-squat with your feet planted firmly and your weight on your heels rather than your toes. As soon as you land under, it, stand up fully upright and then let it back down to your waist, absorbing the weight with your legs and hips (not your lower back). Repeat for the number of reps specified by your training program.
Success on this exercise is all about proper technique. It is important to create the power with your legs and hips initially and then use the momentum (transfer the power) to finish off the movement by shrugging with the traps and finally pulling with the arms. The traps are stronger than the arms however, so it is vital that your shrug comes before pulling with the arms themselves. If you try to pull with your arms prematurely, when they bend, they will absorb your power like shock absorbers, preventing you from performing your best on this exercise. Since this is a speed based exercise, everything happens rapidly in a split second. Getting it all perfect will definitely take some practice, so don't get frustrated if you don't get it right the first day. It may take a couple of months to get it just right.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
Stand holding a barbell in front of you with your hands gripped at a shoulder width (or slightly wider) grip. Lean forward slightly as you drop quickly into a semi-squat. As soon as the barbell gets right above your knees, explode upward by pushing your feet through the floor and thrusting your hips forward rapidly in an explosive, powerful movement. This upward burst will be powered by pressing through the floor with your thighs, explosively thrusting your hips into the bar, and jumping. This is immediately followed by a rapid shrug of the shoulders and then a slight pull with the arms to continue the powerful momentum created by the legs and hips. Once the bar reaches shoulder level, land under it (it will rest across the front of your shoulders right above your collar bone) in a semi-squat with your feet planted firmly and your weight on your heels rather than your toes. As soon as you land under, it, stand up fully upright and then let it back down to your waist, absorbing the weight with your legs and hips (not your lower back). Repeat for the number of reps specified by your training program.
Success on this exercise is all about proper technique. It is important to create the power with your legs and hips initially and then use the momentum (transfer the power) to finish off the movement by shrugging with the traps and finally pulling with the arms. The traps are stronger than the arms however, so it is vital that your shrug comes before pulling with the arms themselves. If you try to pull with your arms prematurely, when they bend, they will absorb your power like shock absorbers, preventing you from performing your best on this exercise. Since this is a speed based exercise, everything happens rapidly in a split second. Getting it all perfect will definitely take some practice, so don't get frustrated if you don't get it right the first day. It may take a couple of months to get it just right.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.