Taking the barbell on the chest: exercise technique, tips and tricks. Hang Power Clean (Hang Power Clean)

03.12.2021Heading: masonry

Hanging barbell clean is one of the basic barbell cleans, which is used in different variations and for different purposes.

Grabbing the barbell with a normal grip that you use when doing a standard barbell cleanup, lift it up, standing with it at full height. Then gently lower it to the position from which you will begin the exercise (most often the bar will be at the level of the middle of the thighs, at the level of the knees, or just below them, depending on what you choose).

When you reach this starting position, begin the cleanup by pushing off the floor with your feet. Starting the movement with the help of the legs, sharply extend the hips, trying to keep the bar being lifted as close to the body as possible. When you fully straighten your legs, the bar should touch your hips. After fully extending your legs, immediately move into the phase of going under the bar, while your arms (elbows) should continue to move up and to the sides so that you can get under the bar in (while the bar should go as close to your body as possible) . The elbows should go under the bar and rise above it on the other side so that your hands form a kind of bar support while you are in the gray position. Stabilize your position, then stand up to your full height with the barbell on your chest.

Position Options

High position: bar at the level of the upper thigh
Middle position: bar at mid-thigh
Standard: just above the kneecaps
At knee level: the bar is exactly opposite the knees
Below the knees: the bar is just below the knees

Notes

Before you start this exercise, you should check with your trainer at what height you need to start doing the barbell on the chest from the hang. Most often, if there are no clarifications, we are talking about the standard position when the neck is immediately above the knees. The high position means that the bar is against the top of the thighs, the middle position is at mid-thigh level, and the low position of the bar is just below the knees.

Goals of the exercise

The goals for adding a hang clean to a training program can be different depending on the style of execution. This is a great exercise for getting the clean on properly, as the hang clean is easier to do due to the fact that the lift is not from the platform, and the movement itself is shorter. In addition, beginners can check the correctness of their position and balance just before the break.

As a training exercise, the hanging clean is used primarily to develop speed and power while going under the bar. Another option for using this exercise is as a lightweight version of the classic barbell chest lift on fasting days (weight, as a rule, is limited by the athlete’s capabilities in the classic exercise, but the legs and back are less loaded, which means they can recover better during this workout .

Adding to Workouts

Taking the barbell on the chest from the hang is performed in sets of 1-3 repetitions. For technical work, light weight is used (75% of the athlete's maximum and below). To work on power in undermining, a heavier weight (75% and above) is used. As a light version of a standard exercise on a fasting day, both a large weight and a small weight are used, depending on the needs of the athlete, but basically it is about 70-80% of the maximum.

My respects, ladies and gentlemen! Today we have to find out if the barbell chest raise is really the best exercise in bodybuilding. And finding out is half the battle. Most importantly, we will visually study the correct and only possible technique for its implementation and find out what mistakes should be avoided when “reception on the chest”.

So, let's not put off the matter indefinitely, let's get started...

Lifting the bar to the chest. What, why and why?

Well, for starters, let's find out why it is so good, and whether it really is. Well, firstly, from several reliable sources it was found out that this exercise was used in their training practice by many American actors who needed to achieve an impressive “overall” look in a matter of months. Secondly, having rummaged through the English-language scientific press (bearded year), I came across the following. One “bourgeois” article said that it was the barbell chest lift that was the most productive exercise. (in terms of productivity), because it is it that is the heaviest in terms of the total loading capacity on the whole organism. (What I blurted out right now, I didn’t understand myself :)).

In other words, this exercise is unmatched in terms of the severity of its implementation and the stress that the body experiences during its implementation. Is it a joke if (according to scientific research) this exercise requires the body to develop in 4 times more cumulative muscle effort than or squatting with a barbell, and in 9 times more than the classic bench press on a horizontal bench. It is worth saying that it is not only distinguished by its severity of the load on the body, but also by its exceptional technical complexity during execution. Therefore, the correct technique and its formulation will have to be given a little more time, however, “the game will be worth the candle”.

So, let's proceed to the descriptive-pictorial part of the story, i.e. to the study of technology.

Execution technique

Includes the following steps.

Stage number 0. Initial position

Walk up to a weighted barbell and grab it with an overhand grip slightly wider than your shoulders. Straighten up and hold the bar at your hips. Place your feet exactly at the width of your shoulders.

Stage #1

Tighten your abdominal muscles under control. Keeping your back straight, lower yourself into a half squat, as if preparing for a vertical jump. (see image).

Stage #2

Pull out (“undermine”) the barbell with a powerful force of the whole body upwards (see image). The movement is somewhat reminiscent of jump shrugs, i.e. the momentum of the upward movement of the bar is set by the explosive effort of the muscles of the entire shoulder girdle, and not specifically by the hands. If only hands are involved in the movement, then nothing will work, keep this in mind.

Stage 3

As soon as the bar stops its upward movement and starts to fall, immediately bring your elbows out and take the bar in the palm of your hand. Start slowly squatting with the bar, while “extinguishing” its momentum (see image).

Stage 4

Squat as low as you can (to the parallel of the hips, floor) along with a barbell on the chest (see image).

Stage number 5

Slowly and under control, straighten up with emphasis on the heels and take up an upright position (see image). Quickly bring your elbows out from under the bar and return the barbell to its original position (mid-thighs). Get ready for the next set.

To make it easier for you to navigate, the sequence of all phases of movement will look like this (clickable).

Note:
Try to keep the bar as close to the body as possible during all phases of the movement, it should seem to slide along you.
“Undermining” the bar must be carried out with the combined effort of all muscle groups (and especially the muscles of the shoulder girdle).
To perform such a technically difficult exercise with weights, first work out all the phases of its movement with an empty bar in front of a mirror.
Do not be lazy and get advice from an experienced security official in yours.
To perform this exercise technically correctly, you must have well-developed hamstrings, lower back and abs. If not, focus on those muscle groups first by doing hyperextensions, deadlifts, and barbell squats.

So, in fact, the whole technique.

Hard? Of course, but who said it would be easy. Well, now we run to the gym, try, work out, fix mistakes and set the correct technique for performing a barbell lift on the chest.

Afterword

In conclusion, I will only say that if you master such a complex, coordination exercise, the rest will seem like just seeds to you. And you will master it, but do you know why? ... because you are the best. That's all for now, let's say goodbye, all the best!

PS. If you haven’t learned something and have questions about the technique, write them in the comments below, we’ll analyze everything and present it in the best possible way.

Taking the barbell on the chest is a powerful basic strength exercise that has been borrowed from weightlifting to bodybuilding, crossfit, and other related disciplines in sports.

Benefits and what muscles work

Taking the barbell on the chest- one of those heavy exercises, thanks to which an athlete can significantly increase such indicators as strength, endurance, reaction speed, as well as the mass and volume of several muscle groups.

As a result, it is possible to increase the working weights in other exercises.

A jerk of the bar to the chest also provides the necessary aerobic load, develops coordination of movements, and contributes to the development of the body.

Due to the stress that the muscles experience, they give the maximum muscle response, and their growth becomes more active.

When taking the barbell on the chest, the main load falls on the following muscles and muscle groups:

Gluteal.
Quadriceps.
Biceps femoris.
Deltoid and trapezoid.
Spinal extensors.

A considerable load also falls on the abdominal muscles, which act as a stabilizer for the position of the body.

Taking the barbell on the chest is a rather traumatic exercise, so the correct execution technique plays a crucial role here. Its study will be facilitated by photos and especially videos that can be found in this article.

Lifting the barbell to the chest is performed in three stages: the barbell breaks off the floor, then it is thrown onto the chest, and finally, the barbell is squatted under the barbell.

Get into starting position:

The back is absolutely straight with a natural arch in the lower back (and it should remain so at all times).
The gaze is directed forward.
legs with feet firmly pressed to the floor, spread shoulder-width apart so that the center of gravity falls on the heels;
The knees are apart.
The bar itself should be located as close to the lower leg as possible (so that the toes are under its neck).

Keeping your back straight and slightly moving your shoulders back, squat down and grab the bar with straight arms with a wide overhand grip. The knee flexion angle is about 45°.

Lift the bar off the floor, trying to keep the bar closer to the body - during the entire exercise, it should literally slide up.

Clearly controlling your movements, pull the projectile up, creating enough momentum for the subsequent jerk.

When the bar is approximately in the middle of the thigh, make a strong push almost from the knees and jerk the bar to the chest.

At the same time, completely straighten the legs and body to give the lift more acceleration, bring the pelvis forward a little, and pull the upper part of the body back slightly (but just slightly).

While the bar is moving up, quickly perform a squat. At the same time, bring your elbows forward and down. The depth of the squat depends on the weight of the projectile: the larger it is, the deeper the squat, but in principle the hips should be parallel to the floor.

In the process of squatting, the acceleration of the bar is extinguished, and its neck is on the upper chest. The triceps are parallel to the floor.

Having finished the exercise in this way, you can either return to the rack, that is, to the starting position, putting the barbell on the floor, or lower it to the middle of the thigh and start a new repetition (advanced athletes perform 8 repetitions in this way).

Implementation options

Lifting the bar to the chest can be performed in several ways:

directly from the floor/platform;
from the hang, when the projectile is a few centimeters from the floor / platform;
from below the knees / mid-thigh, especially if several repetitions are performed in one approach.

Basic Mistakes

Often beginners make a number of mistakes when doing this exercise. Here are the most typical ones:

lack of warm-up, due to which the joints and ligaments are unprepared for the upcoming serious load, especially the joints of the elbow and hand, as well as the hamstrings;
rounding of the back and lower back - even when using an athletic belt, it is necessary to control their position: the back should be straight, with a natural deflection in the lumbar region;
too much weight of the projectile, because of which it is not possible to perform this exercise technically correctly.

First of all, about contraindications: due to the high risk of injury, this exercise is categorically not recommended if there are injuries, and the spine, joints of the shoulders / knees and wrists cause unpleasant problems.

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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

Place in : out of competition ()
Date: 2016-09-21 Views: 4 757 Grade: 5.0

Core muscles - ,

Difficulty of execution- high

Lifting on the chest from the hang from the knees: execution technique

Weight and reps for beginners

For men: 8 - 10 repetitions of 25 - 30 kg. 2 - 3 approaches.
For women: 8 - 10 repetitions of 15 - 20 kg. 2 - 3 approaches.

Load on muscle groups

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injury/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

This exercise almost completely imitates the rise to the chest during the classic jerk. The only difference is that the bar is lifted not from the platform, but from the hang at the level of the knees. That is, the initial stage of traction is cut off. This leads to the fact that the athlete is forced to do a more powerful and longer undermining. That is, this exercise well “trains” the athlete to give all the best in undermining to the maximum. This property of this exercise makes it very useful for beginners to learn to break. More experienced athletes will also benefit from it. By making the lift more accentuated and longer, they will be able to strengthen it and make it more powerful.

Nuances and mistakes

1. The exercise consists of the following phases: thrust (to the middle of the thigh), undermining, leaving and getting up with a barbell on the chest. Although, in the later stages of preparation, it is not necessary to get up to the end in order to save strength. 2. starting position. At the start, the bar should be at the level of the knees and touch them. Body weight should be closer to the heels. Hands are straight. The shoulders are slightly in front of the bar and the back is straight. However, before taking such a position, it is advisable to fully straighten up at the beginning and then lower yourself to the starting position. 3. The thrust phase occurs up to the middle of the thigh or slightly higher. It depends on the width of the grip, the length of the arms, legs and torso. If you try to undermine the bar below, then the projectile will most likely fly forward, not up. 4. At the beginning of the undermining, it is desirable to tuck the brushes inward. In this case, your elbows will go up and the projectile will also fly up. If this is not done, then there is a high probability that the elbows will go back, and the bar will go forward. Of course, the trajectory of the neck will still be an arc. But this arc should be small. Therefore, you need to try to undermine the bar so that it flies closer to the body. 5. A common mistake when undermining is a strong deviation of the hull back. With this option - the arc is inevitable. You can slightly deflect the body, but not much. 6. At the moment of undermining, the sequence of switching on the muscles is as follows: legs and back, then the lower leg and trapezium, and the last to work are the hands. They will complete the movement and turn the bar to the chest. But before undermining, the arms should be straight. 7. Further. Do not rush to immediately go under the bar. Wait for the bar to fly up as far as possible. Of course, all this happens in a fraction of a second. If you hurry to sit under the bar, then it will either not gain a lot of height (if the weight is large), or it will remain in front since the arc will not be completed. 8. At the moment of squatting under the neck, you need to scatter your legs. The so-called "spread". If at the start the legs are placed approximately at the width of the pelvis, then at the start they are at the width of the shoulders. 9. It is very important to take the barbell on the chest with a flat back and a straightened chest. If this is not done, then a lot of weight will simply slide down. 10. A lot of people make the mistake of "snapping". What it is. Throwing is when an athlete sits lower than he undermined the bar. With this option, after the squat, the bar “catches up” with the departure. And if the weight was large, then your joints will feel it. To prevent this from happening - sit down exactly as much as you need in height. No more and no less. 11. I forgot to mention the width of the grip. Usually it is slightly wider than the shoulders. But this is on average. And yet - I do not advise using straps in this exercise. The hand may be injured.

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Place in : out of competition ()
Date: 2016-09-11 Views: 9 862 Grade: 5.0

Core muscles - ,

Difficulty of execution- high

Lifting the barbell to the chest: execution technique

Weight and reps for beginners

For men: 8 - 10 repetitions of 25 - 35 kg. 2 - 3 approaches.
For women: 8 - 10 repetitions of 15 - 20 kg. 2 - 3 approaches.

Load on muscle groups

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injury/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

This exercise is the first part of the classic push and consists of 4 phases: traction, undermining, leaving and receiving the barbell on the chest, getting up. For beginners, I advise you to separately learn the rise to the chest and separately - the push from the chest. So it's easier to learn. I advise you to do this exercise separately, if you can push from your chest more than take it to your chest. That is, when the rise to the chest is your weak point. If your case is the other way around, then it’s better to push separately from the racks.

Nuances and mistakes

1. Starting pose. At the start, the legs should be hip-width apart and the toes turned out to the sides. You need to stand on the whole foot. Shoulders slightly forward of the bar. The grip is slightly wider than the shoulders and in the castle. The bar touches the lower leg, the knees are slightly turned to the sides after the socks. 2. It is better to start pulling smoothly and without jerking. Remember, the main thing is not how fast you pull, but how fast you undermine. The trajectory of the movement of the neck during traction is a straight line, tilted slightly towards itself. This means that as you lift the bar, your center of gravity should shift to your heels. 3. It is very important not to circle the knees while pulling. To do this, the knees are removed back to the sides. The pull phase continues to about mid-thigh or slightly above. 4. At the end of the pull phase, your legs should not be fully extended. A slight angle in the knee joints should be maintained. Otherwise, the legs turn off from undermining. In addition, the weight should already be on the heels by that time, and the bar should touch the hips. 5. When the undermining begins, at first the bar is accelerated by the legs and back. Then the baton is picked up by the lower leg and trapeze. That is, you need to pull the trapezoid to your ears and go out on your toes. And the last to work are the hands. But only at the end of the explosion. Hands need to modify the bar to the highest point of undermining and take it on the chest. 6. Stretching. After pushing off the floor, you need to scatter your legs to the sides. On average, the legs scatter from the width of the pelvis to the width of the shoulders. But this is all purely individual. Someone almost does not scatter at all, and someone scatters 2 times wider. 7. At the moment of undermining, you can not take your back too far back. Slightly - it is possible, but not much. Otherwise, it will cause the projectile to fly in a strong arc. That is, the bar will not fly up, but forward. 8. One common mistake (especially with heavy weights) is lifting too short. That is, the athlete does not allow the bar to complete the trajectory and goes under it ahead of time. As a result, the bar does not gain the desired height and remains ahead. In addition, with a short undermining, the athlete does not have time to open up completely and takes the barbell “crumpled” on his chest. That is, hunched. 9. It is very important when taking the barbell to the chest - immediately raise your elbows so that the neck rests confidently on your shoulders. Otherwise, with large weights, the bar will simply slide down. 10. It is better to get up from the gray right away. That is, in return. This is how you save energy. And with a lot of weight, getting up is much easier. 11. I advise you to take on the chest without straps. It is dangerous to use the straps when pushing, because if you tighten them tightly, you can injure your hand. 12. To summarize. Do not rush to undermine. Wait until you reach at least mid-thigh. Do not rush to go under the bar. Wait for the boom to reach its maximum height. Well, at the end of the explosion, actively turn on your hands.