JMU Heavy Hang Cleans, 405-420lbs

some older footage from 2002, JMU RB, Curtis Keaton, uses the plyo hang clean technique to launch 405 and then 420. This is not your traditional USAWL technique. Emphasis is on activation of the stretch shortening cycle through both an explosive eccentric prestretch and successive explosive concentric action. The optimal vertical impulse position must be utilized by placing your knees forward under the bar and explosively extending your hips and knees with your back unright. You must be as explosive going under the bar as you are getting the bar up. Accelerate the mass upward, quickly decelerate the mass as you go under it to catch and then use your strength to stand it up.

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Tags: Clean, Cleans, Curtis, Explosive, Hang, More…JMU, Keaton, Power, Strength, Werner
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Comment by Scott A Fraioli on January 17, 2011 at 6:30am: I enjoyed the video very much. Great to see the kids working hard for football and personal bests.

Comment by Adam Blalock on January 14, 2011 at 10:59pm: Greg,

I'm new to the site, so I'm obviously getting in late on this discussion. The athlete's body mechanics (torso and hips but not the arms) are right on for the clean. To make it "correct" in the eyes of the weightlifting community he would need to keep his arms straight throughout the movement (until it's time to pull himself under, which he did a good job of) so he actually loses some elastic energy that could have been developed in the hams and glutes because his arms bend significantly but then straighten rapidly. However, by bouncing the bar off the thighs he is able to take advantage of the kinetic energy in the whipping steel. So the question is whether we're creating muscular power or teaching one to lift more by utilizing the elastic qualities of the bar. Either way your athlete was strong and powerful.

-Adam

Comment by Greg Werner on January 7, 2009 at 11:53am: Jorge, CK (the athlete in the video) squatted hamstrings parallel that same day 700 x 2, he would break parallel with over 600. A genetic beast who loved to work.

Comment by Greg Werner on January 7, 2009 at 11:47am: Scott, I really prefer the athletes don't let the bar contact their thighs as much as CK did in this video but the guy was moving the weight so damn fast I had to keep him going. The problem I see in most power cleans and hang cleans is that the athletes never bend their knees under the bar and get their backs upright to the true vertical power position, and instead end up doing what I call back cleans/swings.

Comment by Greg Werner on January 7, 2009 at 11:40am: Jeff, I think this technique can benefit all athletes who need vertical force improvement (all). In this video the athlete has the bar against his thighs a little more than I want him to but I really couldn't argue with the results. The key is to have them start upright, dip explosively and then drive explosively (hips and shrug). I had a 6'10" freshman basketball player working on the technique yesterday and once I had him go through a couple rebounds and really think about what's going on with his joints he got the technique in a snap.

Comment by Scott on January 7, 2009 at 11:02am: It's obviously a nice power move, and to me worth studying and implimenting. It appears that more lower body and hips drive the bar up with this move than a traditional HC. I love innovative stuff, not nearly enough out there imo.

Comment by Jeff Oliver on January 6, 2009 at 2:25pm: also..I know you have had tremendous success training athletes in many different sports at many different levels....do they all use this technique or do you use it specifically for football?

Comment by Jeff Oliver on January 6, 2009 at 2:23pm: Hey Greg,
Initially my thoughts paralleled Scotts, but after watching the second clean in slow motion, its sports specificity is certainly evident. Looks like a slow motion clip of a linebacker making contact on an offensive lineman or vice versa. Do all of your guys clean that way? Are they all that strong? Thanks for posting.

Comment by paul on January 6, 2009 at 1:55pm: Strong Brother!!

Comment by Greg Werner on January 6, 2009 at 11:35am: Scott, I understand your response and I knew this video would get that kind of response from a USAW club coach.