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Hey skiers & snowboarders! Crystal Wright here from Wright Training here in Jackson Hole. This is the seventh installment of our nine-part TGR Ski & Snowboard Training Camp, which will get in you killer shape to crush the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on the Hang Clean, which will help build up explosive power throughout the turn while generating core and upper body strength. Here's how to do it:
FIRST OFF–do not proceed with this exercise if you don't have Olympic lifting training or experience. This can be done a little bit more safely and with the same movements using dumbbells.
From a standing position, dip until the bar is just on the top of your knees. Keep a strong core and your head facing forwards with your weight on your heels.
The complex movement that follows is a combination jump/shrug: move your shoulders back so they're horizontally behind the bar, jump to get the bar moving upwards (it should brush your hips), then drop to get underneath it. The bar will land on your palms, which are now flipped up as your elbows have bent to catch the bar, and the weight of the bar will then rest on the front of your shoulders.
You will land in the same position as a front squat dropped a quarter of the way down. If you need a refresher on that posture, check out the second exercise in the TGR Training Camp series, the Front Squat. Your elbows should be pointed straight out in front of you, and not splayed to the sides.
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Keep in not that you are NOT pulling the bar up in this exercise; you are jumping to getting it moving vertically, then dropping to fall underneath it.
Do 6-8 rounds of 3-6 reps each. Start with very light weight–maybe even just the bar–until you have your technique dialed.
While the hang clean sounds more complicated than it really is, we seriously urge you to seek out professional instruction and supervision if you have no Olympic lifting training or experience. Don't get hurt!
