Unlock the power of the Hang Clean with Olympic weightlifting competitor and coach, Zack Telander (@zacktelander ) In this video, you'll learn the ins and outs of this explosive exercise, from its benefits to stepbystep execution. Whether you're an aspiring weightlifter or looking to enhance your totalbody strength, the Hang Clean is a gamechanger.
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‍♂ What Are Hang Cleans and Their Benefits? (00:25)
Discover the essence of Hang Cleans and the incredible benefits they offer. Learn why athletes across various sports incorporate this exercise for explosive power and muscle engagement.

How To Properly Execute A Hang Clean: StepbyStep Guide
Master the highly technical Hang Clean with Zack Telander's expert guidance. Break it down into three parts: Front Rack, Muscle Clean, and Contact Drill. Perfect your form and build the foundation for strength.

1⃣ Front Rack:
• Learn the proper front rack position.
• Enhance mobility and prepare for advanced movements.
• Set yourself up for presses and jerks.

2⃣ Muscle Clean:
• Work on the explosive transition from hips to chest.
• Refine your technique with controlled movements.
• Integrate with the front rack for a seamless sequence.

3⃣ Contact Drill:
• Practice getting the bar in contact with your legs.
• Initiate the explosion upward with hip and knee drive.
• Combine with the Muscle Clean for a fluid motion.

Putting It All Together:
• Choose the starting position above or below the knees.
• Integrate the learned drills into a complete Hang Clean.
• Add weight gradually as you master the form and technique.

‍♂ Choosing the Right Weight and Sets/Reps:
• Start light to focus on technique.
• Gradually increase weight as proficiency improves.
• Telander's recommendation: 5–10 sets of 1–3 reps for beginners.
• Emphasize perfect form over high rep counts.

Muscles Strengthened by Hang Cleans:
• Gain insight into the fullbody impact of Hang Cleans.
• Develop trapezius muscles, upper back thickness, and robust glutes.
• Elevate your athletic potential with enhanced neuromuscular coordination.

Transform Your Strength and Physique with Hang Cleans!

Timestamps
00:00 Intro
00:25 What Are Hang Cleans and What Are The Benefits of Doing Them?
01:23 How To Properly Execute A Hang Clean
01:40 The Front Rack
02:45 The Muscle Clean
03:50 The Contact Drill
04:40 Putting It All Together
08:02 How To Choose The Right Weight For The Hang Clean
08:55 What Muscles Do Hang Cleans Strengthen? – 08:55
09:18 Hang Clean Alternative Exercises and Variations
09:25 Romanian Deadlift
10:00 Kettlebell Hang Clean
11:10 Tips On How To Avoid Mistakes and Getting Hurt
12:45 How To Stretch Before Doing Hang Cleans
12:50 Front Rack Banded Stretch
13:49 Bodyweight RDL

| Follow Zack Telander |
► YouTube: @zacktelander
► Instagram:   / coach_zt  
How to clean: What coaches aren't sharing:    • How to Clean: What coaches aren't sha...  

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