WATCH: Nicolie Campbell on Hang Cleans
As our Combat Conditioning regulars develop on the program, we integrate different types regression exercises progressing towards full Olympic lifting.
The main Olympic lifting exercises we do is the Clean. See light-heavyweight prospect Nicolie Campbell perform hang cleans below.
Benefits of the Clean
- Teaches you to perform explosive movements, activating several muscles in the process. This has a large transfer to any sport that involves running, jumping, throwing or striking movements.
- Rapid kinetic chain sequencing, which is important for any sport in which force must be applied e.g. Punch in Boxing: Force from the generated from floor to the hips, through the core then into the upper body for a knockout punch.
- Promotes effective mass as several muscles contract at hip extension, relax during flight of the bar before contracting again during the catch.
- Develop the ability to absorb and decelerate large forces.
- Activate and develop the function of type II muscle fibers, these are needed to produce force quickly.
- Regression and development exercises work the posterior chain improving posture, injury prevention and flexibility.
Cleans take time, so don’t just pick up a bar.
Olympic lifting consists of a range of complex exercises, learning methods and coaching drills, so you can’t just pick up a bar and start performing cleans after reading this article.
You need to develop movement patterns and foundational strength before attempting these exercises. Even then, we would advise you to be coached and supervised by an accredited strength and conditioning coach (UKSCA) to make sure you are performing them correctly and safely.
If you are interested in learning how to train, subscribe to our mailing list to receive a FREE e-book, or check out how you can train with us on the Combat Conditioning program at Sheffield Hallam University by clicking here.
