All About The Hang

Weightlifters!

As if the sport of Weightlifting wasn't taxing enough, it's likely you can't drop the bar right now...

Causing way more muscle damage and generally just making everything feel way more taxing, especially on the Clean.

It can be frustrating to say the least... but just go with the flow and modify your training.

There are huge benefits from training from the hang positions.

Low Hang: Practically a full Snatch but with greater tension than you would have with the weights resting on the floor. Great for improving Start Position and great for overall back strength and stamina.

Below the Knee: Great for reinforcing proper posture and balance in that area of no mans land as you pass the knee. Great for those whose knees get in the way or open up to early.

Knee: Basically directly on, or above the knee cap. Some lifters are actually better from this position as it forces more acceleration and aggression while simplifying the movement.

Mid Thigh: Great for technical work on the second pull, those who open up too early and those who hump the bar.

High Hang: Great for forcing an aggressive and fast upward extension. The movements self limiting, so you can get a good workout from limited weight.

Hip, Power Position, Dip & Tall: I'll not go too deep into these, as depending on who you talk too the terminology and definitions can change. While each has its own limitations, all are fairly self limiting lifts and on the whole great for training aggression and speed under the bar while also training proper posture and extension for those who get on their toes too early.

As a final thing, if you can't drop the bar and find you're not able to lift as much, or do as much volume as usual, don't get sad.

See it as a chance to improve technique, while strengthening those posture muscles.

Its also a chance to improve your grip! My forearms are torched from the last week of training!

Adam Johnston, 2nd April 2020