6 Best Hang Clean Alternatives for Strength Training

The hang clean is a really powerful exercise where you lift the barbell from the hang position, which is just below or just above the knees, and explosively pull it up, drop to full squat and catch the bar at your shoulders in one quick motion. 

It’s excellent for building strength and power, especially in the legs, back, and shoulders. It will also improve coordination and overall athletic performance. 

Since its nature is so dynamic, you’ll often see athletes have it as part of their training routines to improve explosive movements. But keep in mind that, although it seems relatively simple to do – it’s not. You’ll need to learn and practice proper form to get the hang of it (yes, that pun is intentional because we’re cool like that). 

The hang clean itself is just crazy good – it builds explosive power, improves muscle coordination, and enhances overall athletic performance. So, what’s not to like and why bother with alternatives? Well, it can get boring if that’s all you do, plus the repetitions can cause injuries if you overdo it.

The alternatives give you similar benefits but add variety. They’ll prevent overuse injuries because they’ll vary the movement patterns and reduce the repetitive strain on the same muscles. Mileage is quite often responsible for injuries.

Both the hang clean and its alternatives are excellent, but it’s not a bad idea to switch it up from time to time, not just to break the monotony, but also to let some muscles rest while other muscle groups remain active.

The hang snatch is not too beginner-friendly because it needs good coordination, balance, and technique. Still, it’s a fantastic hang clean alternative that will improve explosive power and shoulder stability.

Increase the load gradually; keep it challenging, but not so much that it messes up your form. 

Do the following: 

• Star with the bar at your thighs, feet shoulder-width apart
• Bend your knees and hips a little to lower the bar to just below, or just above the knees
• Explosively extend your hips and knees and pull the bar and add momentum needed for proper turnover
• Catch the bar overhead in a deep squat with arms completely extended and stable. Stabilize the bar and … Get up

• Stand with your feet shoulder-width apart and hold a kettlebell with both hands
• Bend at the hips and knees to swing the kettlebell up to shoulder height
• Let the kettlebell swing back down and repeat. Maintain straight back and braced core.

Crush Your CLEAN PR in 5 Weeks! 🏋️

Achieve:

🏅New CLEAN Records.

💪Master CLEAN variations.

🏋️‍♂️Focus on back and leg strength.

🎯Specific skills and drills for your CLEAN.

Highlights:

📆 5 Days / Week

✅ Varied Lifts

💪 Strength & Technique

🔥 Healthy Warm-Ups

Elevate your CLEAN game today! 💥

Switching up your workout with these alternatives can really boost your strength, power, and performance in general. That is, if you’re smart about it.

This means, you learn the form first, you don’t overestimate your capabilities and lift weights that are too heavy, and you’re not too hard on yourself – your muscles need a day or two every week to relax and recover, so allow yourself some time to just chill and do nothing.

Have you tried any of the alternatives we’ve suggested? Which one(s) do you like the most? Any tips on how to make them easier for beginners?

Jump into the comments and share your thoughts, we’d love to hear your tips and experiences!

References:

1. Becks Shepherd “Why are rest days important?” LiveScience, https://www.livescience.com/why-are-rest-days-important (accessed July 12th, 2024)
2. Daniel Plotkin, Max Coleman, Derrick Van Every, Jaime Maldonado, Douglas Oberlin, Michael Israetel, Jared Feather, Andrew Alto, Andrew D. Vigotsky, Brad J. Schoenfeld, “Progressive Overload Without Progressing Load? The Effects of Load or Repetition Progression on Muscular Adaptations,” PeerJ 10 (2022): e14142.
3. Health Promotion Board (HPB) “Prevent Injuries with Proper Form During Workouts,” Singapore University Health Center, https://www.nus.edu.sg/uhc/articles/details/prevent-injuries-with-proper-form-during-workouts (accessed July 12th 2024)
4. Mayo Clinic Staff, “Weight training: Do’s and don’ts of proper technique,” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842 (accessed July 12th, 2024)
5. Pratik R. Jaiswal, Swapnil U. Ramteke, Saylee Shedge, “Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training,” Cureus 16, no. 2 (2024): e53497.
6. Photos by Torokhtiy Media Team.