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Exercises Movements, technique & proper execution

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Old 07-24-2005, 08:34 PM   #1
Kris Crowley
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I'm a bit confused here. Will someone explain that part of the WOD for me, please?

Kris
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Old 07-24-2005, 08:38 PM   #2
Sebastian Montgomery
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Yep, I've got questions about this one too. I know power cleans, and I know hang cleans, but what makes it a hang power clean? Just the partial squat?


I also find it very difficult to keep the line of my arms going in the same direction as a barbell with DBs; any suggestions?
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Old 07-24-2005, 09:02 PM   #3
Dan Silver
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DHPC-

1- Take two 40# dumbells and set them on the floor, to the sides of your feet.

2- Grip 'em and rip 'em up to a power-clean ('power' denoting one's thighs are above parallel during the movement as opposed to a 'squat' clean).

3- Rather than put the dumbells back on the ground for the next rep, let your arms fall to your waist and do the ensuing reps from there. That's the 'hang.'

-D.
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Old 07-25-2005, 03:27 AM   #4
Lynne Pitts
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Moving to Exercises...
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Old 07-25-2005, 03:36 PM   #5
Ben Krey
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Seems to me that dumbell hang power cleans are just a crossfitter's way of sneaking curls into the WOD. :-O
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Old 07-25-2005, 04:33 PM   #6
Jeremy Jones
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Ha Ha.


If that were true, how come I feel like my traps are going to fall off after I do these?

These are also designed to develop the explosive hip movement required for the more complicated oly lifts.
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Old 07-25-2005, 05:38 PM   #7
Dan Silver
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Yeah but "motherf@#$%&g explosivehipmovementrequiredforthemorecomplicatedo lylifts day" doesn't really roll of the tongue.

-D.
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Old 07-25-2005, 05:59 PM   #8
Barry Cooper
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I just did the workout, and I couldn't figure out how to keep my biceps out of it. I don't see that as a problem. Biceps aren't useless--you need them--you just don't need a M&#*$%^*$* Arms Day.
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Old 07-25-2005, 08:56 PM   #9
Beth Moscov
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If your feeling it in your biceps, your using your arms too much. Much more noticable for me with the dumbbell version than with the bar bell. One thing that has helped me is to use one of those dynamax balls. Hold the label out to the front and do the clean so that it actually leaves your hands slightly. The label should be in the exact same position. If not, your using your arms and hands to lift it.


OH - and Jeremy - I like your new Icon!


Dan - couldn't we just say "motherf@#$%&g hips day"? Every day in crossfit seems to be that.
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Old 07-25-2005, 10:59 PM   #10
Dan Silver
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"Motherf@#$%^g Hips Day" usually involves beer, annoying DJs and small easily stuffable, denominations of US Currency.


Regardless, you're invited.


-D.
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