Hang cleans and Hang snatches for Shoulders

[Crossword]

I'm going to incorporate Hang cleans into my shoulder routine just for a change of pace. I was also interested in doing Hang snatches. I'm going to use really light weight so I can get the form down first.

Do Hang snatches work the shoulders like Hang cleans? Should I just begin with Hang cleans and then incorporate Hang snatches later? Thanks for any help with this matter.

 

[coolcolj]

Probably more, since you catch the bar overhead, but neither is really a big shoulder builder in a sense, plenty of traps though, but you do get some if you pull with your arms which is considered to be bad form

One thing though with snatches, since your catching the bar overhead, make sure the bar is travelling directly upwards and not back, othewise your gonna put a lot of stress on your cuffs. Make sure your cuffs are strong and flexible to be safe.

vids

right click on the link and save first before veiwing!

Hang clean
http://www.members.optushome.com.au/coolcolj/Movies/HangClean.asx

Hang Snatch
http://www.members.optushome.com.au/coolcolj/Movies/hang_snatch.asx

I would suggest you don't go as low as this guy, just start the move with bar above the knee cap, saves banging on the knee which most newbies do

 

[Crossword]

Thanks for the reply CoolColJ,

Since hang cleans and snatches do not hit the shoulders as much as the traps, are there any other Olympic lifts or just any exercises in general that will be more effective for gaining strength in the shoulders?

My current shoulder routine is
BB Military (seated/standing - alternate)
DB Seated Military
Side Lats (seated/standing - alternate)

I was thinking of alternating hang cleans and hang snatches as a fourth exercise. I don't want to do front raises since I feel that they are too much of an isolation move and the military presses already hit my front delts. I currently do Wide grip upright rows for my traps but am not sure if these are more of a shoulder exercise. I would like to experiment with Olympic lifts since they seem to be effective for strength gain.

 

[danielson]

i would have thought clean and jerks/clean and press would hit the shoulder more



btw coolcolJ.....that vid u put up of the snatch.....are they powerlifting plates? if so he;s doing 60kg+the bar correct? im just curious as to how much that guy got up

 

[coolcolj]

Thanks for the reply CoolColJ,

Since hang cleans and snatches do not hit the shoulders as much as the traps, are there any other Olympic lifts or just any exercises in general that will be more effective for gaining strength in the shoulders?

My current shoulder routine is
BB Military (seated/standing - alternate)
DB Seated Military
Side Lats (seated/standing - alternate)

I was thinking of alternating hang cleans and hang snatches as a fourth exercise. I don't want to do front raises since I feel that they are too much of an isolation move and the military presses already hit my front delts. I currently do Wide grip upright rows for my traps but am not sure if these are more of a shoulder exercise. I would like to experiment with Olympic lifts since they seem to be effective for strength gain.

Well for shoulders, you could do push presses, power jerks (kinda tricky though)
or even better do a clean grip snatch, but use a heavy weight - what you would normally clean, since you'll only be able to get it to head hweight or so you then press it up to lockout. Kill birds with one stone!
Gives a nice chest pump too I've noticed - total body stimulation

I would do the Oly lifts first, they are skill heavy, and require explosiveness, not the thing to do when your tired. They also make stuff yiou do after feel lighter, well at least for me

Upright rows are more medial delt exercise with some traps thrown in.

see here for more vids

http://www.all-starr.com/coaches-11oslifts.htm

 

[coolcolj]

btw coolcolJ.....that vid u put up of the snatch.....are they powerlifting plates? if so he;s doing 60kg+the bar correct? im just curious as to how much that guy got up

I dunno they look like some kinda of cheap bumper plates
Not too many people can hang power snatch more than 225lbs.

115lbs is pretty heavy for me, although this is from mid thigh and with a shallow dip

 

[Crossword]

CoolColJ, I'm not exactly sure by what you meant by clean grip snatches. Do you mean doing a snatch with my hand closer together?

I also want to limit the amount of legs used for the Olympic lifts since my leg day is right next to my shoulder day. That is why I wanted to do the hang movements.

I tried doing hang cleans today, but my left wrist hurt when doing the exercise. My left wrist has given me problems which is why I've had to do widen my grip for upright rows and close-grip bench. It could be my form since I'm new to this type of lift. Is there a way to do these hang movements to minimize the pain in my wrist or should I not do these movements?

Should I do these hang movements in my trap workout and switch my upright rows to my shoulder workout? Again thanks for any help anyone can provide.

 

[coolcolj]

CoolColJ, I'm not exactly sure by what you meant by clean grip snatches. Do you mean doing a snatch with my hand closer together?


I tried doing hang cleans today, but my left wrist hurt when doing the exercise. My left wrist has given me problems which is why I've had to do widen my grip for upright rows and close-grip bench. It could be my form since I'm new to this type of lift. Is there a way to do these hang movements to minimize the pain in my wrist or should I not do these movements?

Should I do these hang movements in my trap workout and switch my upright rows to my shoulder workout? Again thanks for any help anyone can provide.

yes - use the same grip you use with cleans

Well anyone who does Oly lifts wil have hurtin wrists for the first 2-3 months, I was no different, it goes in time. Flexibility issues. Make sure the bar lands on your front delts and not directly on your palms. stretch your wrist and forearms - get them really warmed up - I normally hold a light bar across them like in the rack psoition to stretch em out before starting.

Elbows high up and a grip slightly wider than shoulder width will reduce wrist strain.

Yeah that would make sense. They do work your traps more than your shoulders.

 

[Tarheel]

Push press would be great for you.

Or a hang clean, and then press the weight overhead, or clean and jerk it up.

 

[WarriorPL]

That hang snatch is easily the most dangerous exercise i've ever seen. LoL