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Hang Clean and press for shoulders

Discussion in 'Weight Training/Bulking' started by KT Monahan, Feb 20, 2009.

  1. KT Monahan

    KT Monahan Active Member

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    Would it make sense to replace the military press with the hang clean and press? Wouldn't you get more bang for your buck with a hang clean and press? One's hang clean should be heavier than their press, so you would be using a weight light for your clean.

    I know it also depends on one's goals, but if you're simply trying to lose some fat and get in better shape, using the hang clean and press as your shoulder exercise in a total body compound exercise geared routine would make some sense, no?
     
  2. chicanerous

    chicanerous Elite Member
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    Given good form, the hang clean isn't doing much for your shoulder development, but it does take more energy to perform a hang clean and press than simply a press. If you're hanging cleaning every press rep, you're going to negatively impact the amount that you can press, meaning less stimulus on the pressing muscles (as you gain more stimulus overall and elsewhere).

    So, if you want to get as strong as possible at pressing, you should stick to just pressing. However, if your goal is to lose fat and simply get in better shape, the trade off might be worth it. Personally, I'd rather do cleans at another time, just press when it's time to press, and use diet to manipulate fat loss.
     
  3. bradh

    bradh Well-Known Member

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    Try muscle cleans, much like a power clean but you don't use your hips or come off you heels. There almost like an upright row this way, which are excellent trap builders.

    They have been working great for me.

    btw i separate muscle cleans from presses but since you can't do has much weight with them you might be able to do a hybrid lift.
     
  4. chicanerous

    chicanerous Elite Member
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    Muscle snatches are probably a better option here because they'll also get the shoulders into the picture, which is the point of the pressing anyways.

    At 2:15:



    With a clean grip:

     
    #4 chicanerous, Feb 20, 2009
    Last edited: Feb 20, 2009
  5. bradh

    bradh Well-Known Member

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    Big dude Chico, i was refering to a muscle hang clean btw. :)
     
  6. KT Monahan

    KT Monahan Active Member

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    Points well taken. Thanks.
     
  7. chicanerous

    chicanerous Elite Member
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    Yeah. I'm not a very big fan of muscle cleans of any type. With a muscle snatch, at least, you pull as normal, but, instead of catching, you press out without rebending the knees. A properly executed muscle clean, on the other hand, doesn't rebend the knees, but should still catch the bar in the proper position. However, most people don't do this and actually screw with the pull itself and catch the bar improperly, putting a lot of undue stress on the elbow and wrist joints. That's just bad all around -- for the joints and for your pulling mechanics.

    Compare this video of a properly executed muscle clean with this muscle snatch with how you may or may not perform the lifts.
     

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