The DB Hang Clean is an explosive mid-to-late phase exercise that places particular emphasis on the The Shoulder Girdle . This is comprised of an explosive concentric and controlled eccentric Muscle Contraction through a moderate range of motion.
Upper Trapezius
Starting Position:
Patient is standing upright with a Dumbbell grasped in each hand in full Elbow - Pronation
The patient then flexes The Hips and The Knee s, lowering the Dumbbells just below The Knee s
The Hang Clean is then perfomed in an explosive sequence
Lower Body - “triple extension” thrusts The Ankle , The Knee and The Hip into extension, driving force upwards
Upper Body - the Dumbbells are drawn towards the ceiling through a combination of Elbow - Flexion , Scapulothoracic Joint - Elevation and arm elevation until a “catch-point” near end range in a position similar to the top of an Upright Row . At this point The Elbows are rapidly moved under the Dumbbells through GH Joint - External Rotation until the forearms are vertical and directly under the weights. Simultaneously, the lower body goes through a similar “catch” by flexing The Hips and The Knee s
Seated - in a similar fashion, the DB Hang Cleans can be performed from a seated position to reduce contribution from the lower body
The following exercises can be used as a regression to DB Hang Cleans if they exceed the capacity of the patient:
Rotator Cuff Banded Rotations - light low range isotonic rotation exercises
Prone Shoulder External Rotations - adds gravity or light load to Apprehension Test position
Side-Lying Shoulder External Rotations - maximises effect of gravity against External Rotation with upper arm fixed against torso
Standing Shoulder External Rotations - incorporates upright torso posture
Upright Row - weighted isotonic vertical pull exercise that emphasises Upper Trapezius and Deltoid
Push-Up - bodyweight isotonic horizontal push exercise
Push-Up - bodyweight isotonic horizontal push exercise
The following exercises may serve as a progression to DB Hang Cleans once proficiency is achieved:
DB Snatch - unilateral isotonic, explosive shoulder exercise with large overhead range
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - crossbody, standing variation of the Kneeling Landmine Press’
DB Snatch to Step-Up - wholebody DB Snatch variation that emphasises diagonal functional patterns