Shoulder Training for those with injury -- Great modification to the Hang Clean

[Citruscide]

Ok, ok... before everyone jumps on my back... I realize the HANG clean is supposed to be used for traps and legs... in a standing position, with the bar hanging...

However, this modified version will hit your shoulders with minimal if any use of the legs... I've used it for 3 weeks in a row now, with no joint pain, and have gotten massive pumps in my delts.

I have to give credit to my roommate, he taught it to me.

I start with the bar hanging (in my hands, palms toward me) and elbows out. You bring the bar up in a shrug motion and snap it up, bringing your elbows in (during the snap) and finishing with the weight up near your collar bone. I bend my knees slightly to help get under the weight... and I repeat this.

I don't know if I did a good enough job describing it, I might have to do some sort of video on this version. But I swear to you, it is a KILLER shoulder workout and it doesn't put any stress on the joints, and if it does, it doesn't hurt mine (of which, my left shoulder has been severely dislocated twice).

C-ditty

 

[spatts]

Like this:

http://strengthtraining.asimba.com/video/small/hang_clean_high_pull.avi

...or do you actually clean it up?

 

[Citruscide]

No, it's not like that. It's like I described it damnit! I need a video camera.

I start standing straight up, with the weight hanging (rather than bent at a slight angle as in that video). Also, the shrug in the version I'm using isn't as pronounced as the elbows start pointing outward and as I'm snapping the bar up, the elbows point inward...

Yes, the weight, in the end position, is up near my upperchest/collar bone. I simply drop the weight back down to the hang position to start again.

I guess I'm going to have to show it, or have my roommate describe it better.

It's a rather awkward looking exercise... no real room for injury IMO... I did have a trainer at my gym say I was using bad form, and then he began to describe how to do an upright row... lol

C-ditty

 

[spatts]

...yeah, you look like you need help with the basics.

You know I have rehabbed shoulders, so any new moves that target them and minimize rotation interest me.

I'm still trying to picture this. Are your elbow going out to in AS you clean it (snap it up)?

 

[JOKER47]

Sounds something like a"hanging-power-clean" maybe? That's what I get out of you description. Is that close to what you mean?

Joker

 

[coolcolj]

Yeah I've done these before, its kinda like a power upright row, but you rack it.

I didn't rack mine though. I found I'd get awesome pumps in the side and rear delts

 

[Citruscide]

My elbows start OUT and as I snap it up (clean it) my elbows come in...

I'm going to get my roommate in here to describe it.

C-ditty

 

[spatts]

How wide is your grip on the bar? Shoulder width? In the rings?

 

[zackdarnell]

Citruscide- i know what you are talking about, but I can't really describe it either..

 

[Citruscide]

How wide is your grip on the bar? Shoulder width? In the rings?

Shoulder ... it's a tough one to explain... I'll try to take a video of it somehow... maybe over T-giving.

C-ditty