![]() ![]() You use them a lot in your everyday situations, in sports, for performing hang cleans, and doing other weightlifting exercises. The muscles in your lower back work together to keep your spine stable, extend it, and rotate it. The serratus posterior inferior and quadratus lumborum are two other muscles in your lower back that are significant. Focus on the positions in the Hang Clean, especially the moment of triple extension, and you will see the results on the field.Both of these muscles run all the way down your spine, but they are the thickest in your lower back. In other words, you don’t have to have the heaviest Hang Clean-or even the most technically perfect one-to reap the benefits to your athletic performance. Remember: all weightlifting movements are not athletic goals in-and-of themselves, but rather tools that athletes and coaches can use to help develop functional strength and power. The Hang Clean isn’t the only movement that helps develop strength and explosiveness, but since it is relatively easy to learn and perform, it’s a big bang for your buck in the weight room. ![]() As these three joints extend fully with force, athletes hone their ability to produce power in the most mechanically efficient method-which translates to better positions, and better performance, during competition. In the Hang Clean, along with most Olympic lifts and their variations, the most important position to practice in the weight room is the triple extension of the ankles, knees, and hips. Finally, the Hang Clean challenges the athlete to accelerate and decelerate the body against external resistance-helping improving muscle qualities that prevent acceleration and deceleration injuries during competition. The Hang Clean is also performed at high speeds, which forces the athlete to adapt strength and power in one coordinated movement. Many of the positions involved in the Hang Clean mimic athletic body positions during competition on the field, court, pitch, and more-especially the position of “triple extension,” where the hips, knees, and ankles are fully extended at the same movement in order to produce maximum force. Olympic movements correctly and you will maximize your athletic performance while reducing your risk of the Olympic lifts, the Hang Clean (a clean performed from the hang position at mid-thigh) is perhaps the most ubiquitous. While there are many movements that develop maximal force production, Olympic variations go a step further-by training athletes to exert high levels of force in the shortest amount of time. If you watch an offensive lineman drive out of his stance and into a block, or a volleyball player rise over the net to slam home a kill, you’re witnessing an athlete who has developed power in the weight room. Olympic weightlifting movements (the Clean and Jerk and the Snatch) and their variations are well-known tools for developing athletic power. Movements that require the athlete to control heavy loads at high speeds are the most effective at developing strength and explosiveness, making Olympic weightlifting movements the staples of strength and power development in the weight room. Improving strength (maximal force exerted against resistance) and explosiveness (strength expressed quickly) takes training, proper progression, and effective movement selection. Not only do these traits improve athletic performance, they also help reduce an athlete’s risk of injury-which makes the weight room, where strength and power are developed and honed, a critical component of athletic success. Athletes from almost every sport need strength and explosiveness to be competitive. ![]()
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