The key for us has been consistent cuing and methodology coupled with constant exposure for our younger athletes. We have had great success programming the Hang Clean into our Athletic Development Programs at Donskov Strength and Conditioning. It also allows our athletes to learn how to absorb force, which is of key importance in collision sports. The addition of Hang Cleans in our Athletic Development Programs fits this mold of high velocity. Many traditional strength based exercises (squat, bench press, dead lift) are considered high force, low velocity movements. (Courtesy of Triphasic Training, Cal Dietz)ģ.) Power: Sport is about being powerful! Sport is about high velocity and high speed. Stretch Reflex - Golgi Tendon Organ Reflex = Force Production My response to this: it ABSOLUTELY is! That is the essence of sports like hockey, football, soccer, lacrosse, baseball ect! From a physiologic standpoint, wouldn’t this simultaneously also act to excite the muscle spindles and inhibit the GTO (Golgi tendon organ, depending on load used)? If so this is a great recipe for force development and the RFA (rate of force development). Weather your skating, running, cutting turning or sprinting our job as coaches is to maximize power! Many of the Olympic lifting purists argue that this is cheating the lift by adding a “stretch reflex” to the movement (eccentrically loading the glutes and the hamstrings). All dynamic movement starts with an eccentric muscle action and is immediately followed by an isometric and concentric contraction. Simply put Olympic lifting is a tool that helps us create powerful athletes NOT the next Olympic champion at the Arnold Classic in Columbus, Ohio every Spring.Ģ.) Stretch Reflex: Our athletes’ hip rock. Below is a list of why we do what we do: defending the Hang Clean for Athletic Development.ġ.) Training Population:To steal a line from the great Coach Dan John (I have altered the wording, but the thought process is similar): We train hockey players that lift weights, NOT Olympic lifters that play hockey. The hip rock! In defense of our use of the hang clean and its application to athletic development, I have come up with the following list. One particular cue/technical aspect of the lift came under heavy scrutiny. Have a go at this workout now that you know more about the hang clean and want to train high reps to perfect your clean.I received plenty of feedback on the first installment of this article called “Three Tips to Help Your Athletes Master the Hang Clean.” It seems that many Olympic lifting purists didn’t like a few of the coaching cue’s we give our athletes’ at Donskov Strength and Conditioning. If you review the slow-motion footage in the video you might now notice this movement more so than before.Ī great workout with hang cleans is one of the kettlebell workouts designed by Cavemantraining called Quicksilver. This is on the way down, but also on the way up. In our private online weekly coaching and workout group I cue some of our members with “reach for your gun”, this is to get that elbow going back and making space for the arm so it can stay close, which in turn will keep the kettlebell close. This is a video with some quick kettlebell hang clean tips and slow-motion footage so you can analyze and see what’s going on during this awesome exercise.Ī quick breakdown of what is covered in the video: Certified Kettlebell Trainer Menu Toggle.
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