Hang Power Cleans

Workout 17 February 2009:

Hang Power Clean: 7 sets of 1 rep

Results: 135-145-155-160-165-170-175lbs
Previous best: 115-125-135-145-155-165-170lbs (1 Feb 09)

Today's 5lb improvement compared to two weeks ago was right on target where I wanted to be with today's workout. I also increased the initial weight so that I wasn't jumping 10lbs between each rep.

A flaw I tried to work on a bit today is a "muted hip." From the hang position, you dip slightly to gain momentum for the pull. A muted hip is when you do not allow your pelvis to turn over during the dip but instead just drop straight down without changing the angle between your back and pelvis. This causes you to essentially only use your quads, "muting" the hamstrings, when driving back up. You lose a lot of potential power doing this. Try this exercise to see what an "active" hip feels like.

Stand straight up with feet about shoulder width apart. Put your hands on the sides of your hip with your thumb pointing back and the rest of your fingers pointing towards your groin. Using your fingers (not your thumbs), press your hips back, keeping your back straight and your legs relaxed. You should feel your pelvis turn over as if you were beginning to sit back into a chair and your fingers should be pointing more towards the ground than when they started. This is an "active" hip and when you stand straight back up, it allows you to add the power generated by the hamstrings.