Hang Clean ( Continued)

Recovery Stage

Directions:

1. Let bar swing back downwards and return to preparatory stage.

2. From this point you could either drop weight or place on ground.

Joint and Muscle Action

Joint	Action	Contraction	Muscle Group	Specific Muscles
Shoulder	Abduction  , internal rotation	Eccentric	Shoulder Joint Abductors	Deltoid Supraspinatus
Shoulder Girdle	Adduction,depression and downward Rotation	Concentric	Shoulder Girdle downward Rotators, depressors, & Adductors	Serratus Anterior Pec Minor Trapezius Rhomboids
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
Radioulnar Joint	Pronation	Eccentric	Radioulnar pronators	Pronator teres, pronator quadrates, brachioradialis

Notes:
Radioulnar Joint is in pronation for the duration of the lift.

Tips, Safety,  and Alternatives

This lift should be performed in a controlled environment, preferable in a lifting rack with olympic style bars and weights. It is also very important to put clips on the bar so the weight will not slide off during the lift. The reason this lift is safer than a regular hang clean is because it should be performed with a lighter weight. 

A good way to help strengthen your hang clean and press would be to perform the exercises individually. A video of how to perform the hang clean with proper form can be found here: http://www.youtube.com/watch?v=jpXqVba1mFo . Since you are not performing the press portion of the lift you may be able to go slightly heavier.

My personal favorite shoulder work out would be dumbbell presses. The Clean and Press incorporates this type of motion into it, so to strengthen your lift practice your dumbbell presses. A video of how to perform this type of lift could be found here: http://www.youtube.com/watch?v=qEwKCR5JCog