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Old 01-01-2009, 02:23 PM   #1
John Hansen
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Hang cleans vs cleans --differences?

Yesterday I did hang squat cleans and today I have soreness (the good kind) in my upper traps. I've done enough 'from the floor' cleans that they would no longer cause the DOMS like the hang cleans did. In fact, I don't remember my upper traps ever being this sore.

My question is - does this mean I've got a glitch in my 'from the floor' cleans and maybe I'm not hitting the shrug like I should? (This is very possible. I'm self taught, and have no reason to think that I'm doing things perfectly.)

Or are hang cleans just known to emphasis the shrug and it's not suprising that I feel like this?

Thanks.
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Old 01-01-2009, 03:57 PM   #2
Alex Nisetich
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Re: Hang cleans vs cleans --differences?

I've had similar experience. Not sure exactly why, but my hunch is that when you take it from the floor you are getting a lot of extra momentum from the first pull and a stronger second pull (stronger b/c it is not from a dead stop), using your hips and legs more. When you don't have that as you start in the hang, your upper back will work harder. I don't know if this is the way things should be, but hang cleans always work my upper back more.
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Old 01-01-2009, 08:27 PM   #3
Stephen Flamm
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Re: Hang cleans vs cleans --differences?

Absolutely, Alex - the reversal in bar direction during the dip works the traps very hard. In a clean from the floor, the bar never changes direction, so the traps do not go through a stretch reflex.
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Old 01-07-2009, 11:24 PM   #4
Veronica Carpenter
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Re: Hang cleans vs cleans --differences?

Quote:
Originally Posted by Alex Nisetich View Post
I've had similar experience. Not sure exactly why, but my hunch is that when you take it from the floor you are getting a lot of extra momentum from the first pull and a stronger second pull (stronger b/c it is not from a dead stop), using your hips and legs more. When you don't have that as you start in the hang, your upper back will work harder. I don't know if this is the way things should be, but hang cleans always work my upper back more.
That's just the way it is. You pretty much got it spot on. You don't have the advantage of accelerating the bar from the floor when doing hangs.
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Old 01-08-2009, 08:11 AM   #5
Christian Mason
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Re: Hang cleans vs cleans --differences?

I believe Louis Simmons has argued that the hang versions of the O-lifts are more beneficial for developing explosive power for this very reason.
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