Hang Clean and Press

Hang Clean And Press 

The Hang Clean and Press exercise is basically a combination of two exercises and is a known to be the most complete body exercise that can be performed. It works out your legs, shoulders, back abs, biceps, and much more. For this analysis I will break this down into a few stages. First is the Stance stage, followed by the preparatory and jerk phase (I categorized these together because it should be one fluid motion (or close to) from the ground to chest), followed by the Up phase of the press, the down phase of the press, and finally the recovery stage.

Stance:

Directions:
1. Feet shoulder width apart pointed straight. Balls of feet directly under bar.
2. Flex into squatting position.
3. Hand placement is at shoulder width apart with a normal grip.
4. Elbows turned inward flexed and locked.
5. Head up!

Muscles and Joints used

Joint	Action	Contraction	Muscle Group	Specific Muscles
Hip joint	Flexion	Eccentric	Hip Joint Extensors	gluteus maximus, semimembranosus, semitendinosus and the biceps femoris
Knee Joint	Flexion	Eccentric	Knee Joint Extensors	rectus femoris, vastus medialis, vastus intermedius and the vastus lateralis
Ankle Joint	Dorsi Flexion	Eccentric	Ankle Joint Plantar Flexors	gastrocnemius, soleus, tibialis posterior, flexor hallucis longus, flexor digitorum, peroneus longus and the peroneus brevis
Trunk	Spinal Flexion	Contraction	Spinal Column	Erector Spinae,External Oblique abdominal, internal oblique abdominal
Shoulder	Relaxed	isometric
Elbow	Extension	Concentric	Extensors	Triceps and anconeous
Wrist	Flexion	Isometric	Wrist Flexors	Flexor carpi radialis, flexor carpi ulnaris, Palmaris longues, flexor digitorum
Fingers	Flexion	Contraction	Phalangeal Flexors	Flexor digitorum superficialis, flexor digitorum profundus, flexor pollicis longus

Prepartory Stage and First Pull :

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Directions:
1. Athlete performs smooth, controlled pull.
2. Slowly lift bar to knee height extending the hips and coming partially out of squatting position.
3. Continue coming out of squat position fully extended knees and almost performing a jumping motion.
4. Using your momentum at the same time scoop bar up and pull upwards.

5. Catch bar on chest while returning to semi-squat position if necessary (not shown) and stand straight up. 

6. Move feet to maintain balance. 

Joint	Action	Contraction	Muscle Group	Specific Muscles
Hip joint	Extension	Concentric	Hip Joint Extensors	gluteus maximus, semimembranosus, semitendinosus and the biceps femoris
Knee Joint	Flexion	Concentric	Knee Joint Extensors	rectus femoris, vastus medialis, vastus intermedius and the vastus lateralis
Ankle Joint	Dorsi Flexion	Eccentric	Ankle Joint Plantar Flexors	gastrocnemius, soleus, tibialis posterior, flexor hallucis longus, flexor digitorum, peroneus longus and the peroneus brevis
Shoulder Girdle	Elevation & upward rotation	Concentric	Scapula elevators and upward rotators	Levator Scapula, Upper Trap, Rhomboid, Middle Trap, lower trap, Serratus anterior
Shoulder	Horizontal Adbuction	Eccentric	Shoulder Joint horizontal Abductors	Posterior Deltoid, Infraspinatus, Teres minor, Latissimus dorsi
Elbow	Flexion	Eccentric	Extensors	Triceps and anconeous
Wrist	Extension	Isometric	Wrist Flexors	Extensor carpiis, extensor digitorum, extensor indicis, extensor pollicis
Fingers	Slight Extension	Eccentric	Phalangeal Extensors	Extensor digitorum, extensor indicis, extensor pollicis longue &brevis

Shoulder Press- Up phase

Directions: 

1. While bar is resting on chest. Push upwards towards ceiling.

2. Arch back to get better leverage.

Joints & Muscles

Joint	Action	Contraction	Muscle Group	Specific Muscles
Shoulder	Abduction	Concentric	Shoulder Joint Abductors	Deltoid Supraspinatus
Shoulder Girdle	Upward Rotation Abduction, & elevation	Concentric	Shoulder Girdle Upward Rotators & Abductors	Serratus Anterior Pec Minor & Trapezius
Elbow	Extension	Concentric	Elbow Joint Extensors	Triceps Anconeus
Wrist and fingers	Flexion	Concentric	Wrist &hand flexors	Flexor carpi radialis &ulnaris,Palmaris longue, flexor digitorum profundus & superficialis, flexor policis longue
Trunk	Lumbar Flexion	Eccentric	Lumar Flexors	Rectus abdominus, External oblique abdominal, internal oblique abdominal

                                          

Shoulder Press- Down Phase

Directions:

1. Let weight return to chest in a controlled downward moving motion

Joint	Action	Contraction	Muscle Group	Specific Muscles
Shoulder	Adduction	Concentric	Shoulder Joint Adductors	Deltoid Supraspinatus
Shoulder Girdle	Adduction,depression and downward Rotation	Concentric	Shoulder Girdle downward Rotators, depressors, & Adductors	Serratus Anterior Pec Minor Trapezius Rhomboids
Elbow	flexion	Eccentric	Elbow Joint Extensors	Triceps Anconeus
Wrist and fingers	Extension	Concentric	Wrist &hand Extensors	Extensor carpiis, extensor digitorum, extensor indicis, extensor pollicis
Trunk	Lumbar Flexion	Eccentric	Lumbar Flexors	Rectus abdominus, External oblique abdominal, internal  oblique abdominal