Barbell Hang Squat Clean to Push Jerk

Instructions for proper form

1. Start with your feet shoulder-width apart and grip the barbell with both hands, palms facing down (pronated grip) just outside your knees. 2. Position the barbell at the mid-shin level as your hips hinge back while maintaining a flat back. 3. Initiate the lift by extending your hips and knees at the same time, pulling the barbell upward. 4. As the bar reaches your mid-thigh, explosively extend your hips and shrug your shoulders to transition the barbell upwards. 5. Quickly drop into a squat position (hang position) as the barbell reaches shoulder level, catching it in a front squat position. 6. Stand up from the squat and push the barbell overhead (push jerk), keeping your core tight and head neutral. 7. Lower the barbell back down to the start position and repeat. Ensure to keep your chest up and back straight throughout the lift.

Common mistakes to avoid

1. Letting the back round during the lift. 2. Using too much weight and sacrificing form. 3. Not getting under the bar quickly enough during the catch phase. 4. Allowing the knees to collapse inward during the squat. 5. Overextending the back during the push jerk instead of driving through the legs.

Benefits

Specific benefits of the exercise

This exercise develops explosive strength, enhances coordination, and improves overall athletic performance by training multiple muscle groups simultaneously, especially targeting the shoulders and legs.

Expected results and timeframe

Consistent training can lead to increased shoulder strength, improved Olympic lifting technique, enhanced core stability, and overall functional fitness. Expect noticeable improvements in strength and control within 6-8 weeks..

Who this exercise is best for

This exercise is best for advanced lifters, athletes, and individuals looking to enhance their Olympic lifting skills and overall strength training performance.

Scientific studies supporting its effectiveness

Research studies have shown that Olympic weightlifting, including movements like the clean and jerk, improved power output and muscle activation in both trained and untrained individuals. Studies in the Journal of Strength and Conditioning Research have highlighted improvements in athletic performance metrics after participating in a structured Olympic weightlifting program.

Variations

Beginner modifications

1. Use a lighter weight or a training bar to practice the movements without a load. 2. Break the exercise into two parts by practicing the hang squat clean and the push jerk separately. 3. Consider performing the exercise with dumbbells for increased focus on balance and technique.

Advanced progressions

1. Add pause variations at the catch position to build stability. 2. Incorporate higher load percentages and complex lifts (e.g., clean to thruster) to increase complexity. 3. Use bands or chains for accommodating resistance during the push jerk.

Integrations

Complementary exercises

Complement this exercise with front squats for strength and mobility, shoulder presses for shoulder strength, and kettlebell swings for explosive hip activation.

Super set recommendations

Super set the barbell hang squat clean to push jerk with pull-ups or chin-ups to enhance upper body strength and muscular endurance.

Sample workout routines

A sample workout could include: Warm-up (dynamic stretches), 3 sets of 5 Barbell Hang Squat Clean to Push Jerk, followed by 3 sets of 10 Front Squats, 3 sets of 10 Kettlebell Swings, and finishing with core work such as Planks or Russian Twists.

Exercise combinations

Combine barbell hang squat clean to push jerk with deadlifts for posterior chain strength and cleans with weighted lunges to enhance leg strength.

Best time to do this exercise in your workout

Best performed at the beginning of a workout after a thorough warm-up as it requires maximum energy and focus for proper execution.