Hang Positions…How to set up and when to use

Snatches and cleans from various positions can provide a multitude of benefits. Learning to master the various positions will provide a great chance for beginners to master the full lifts. Experienced lifts can use them to train the weaker portion of their lift, especially early in a training cycle. Lifters with either accumulated fatigue in the posterior chain or a minor back issue can use them to continue training. But for them to work we need to know how to set up for the different positions, and what the focus on each one is.

But first, some notes on nomenclature. “Hang” position just denotes that the lift is not done from the floor or blocks. There is no standard definition of hang. Some use the above knee position as a default for hang, others use the below knee position. With our program we always denote the positions. The added confusion is with what we call “dead hang” others will call tall, or high hang, or lift from power position. It is Ok to use whatever naming you tend to use, but make sure that the set up and usage for them lines up with what is listed below.

It is also important to note on these the importance of setting up and coming to a full stop before going into the lifts. We want to avoid a “touch and go” style execution.

Dead Hang

This is the highest of the hang positions. On the set up for this we want the lifter to emulate the power positon of the lift. Knees slightly bent. Shoulders still right on top of the bar. Torso almost vertical. We want them to make sure that they feel that the legs are loaded and that they can drive with knees and hips working equally, so they can avoid an over exaggeration of a hip hinge on the pull.

Often times lifters will have one of the 3 following faults:

Bar stays too high in the hips
Torso leaned back so the shoulders are behind the bar
Shoulders too far over the bar

Due to the lack of range of motion to generate power output on the pull, the focus on this lift is a fast sit. Lifters will have the tendency to try to find everything they can on the pull (even to the point of over pulling) and it will affect their ability to sit fast and smooth. Reinforce that this position is all about a fast sit.

This position is primarily used for working on a fast sit. For lifters who pull/receive the bar high then ride down this will allow them the chance to work on developing the ability to receive the bar lower. Heavier dead hang reps will be around 75-80% of a lifter's 1 RM lift, pending their ability to execute the timing. For this lift sets in the 3-5 range are most often used.

Above Knee

This set up is the most quad dominant of the 3. On this we want the knees loaded forward/under the bar (as they would be after the transition through the knees off of the floor), the shoulders on top of the bar and the balance in the middle of the feet. The lifter should feel the quads and glutes loaded, and feel like the legs are primed to drive the bar straight up, as opposed to feeling like they are trying to hinge similar to a kettlebell swing. For lifters with a fatigued posterior chain, or minor lower back issue, this angle allows them to perform lifts in a minimally invasive manner.

Although they have more range of motion to generate pull from, due to the lack of a cocontraction between the hamstrings and quads, the potential to generate power output will be minimized. It is important to have the lifter focus on getting the torso more vertical as they start to pull, to ensure that when they reach the power position that they are not too forward over the bar.

Similar to the dead hang, this position reinforces a fast sit. It is also beneficial to teach the ability to execute a well balanced pull (knees and hips work together) and getting the torso vertical as the bar comes up along the body. Pending the lifter loads of 80-89% are generally used for this, in a rep range of 2-3. They also can be used in various complexes. For pulls from Ak, we use around 85-90% of the 1 RM on the lift for sets of 5-6. These are used on lighter sessions for to either stimulate recovery or work on technical aspects of the pull

Below Knee

This is the most hamstring dominant of the 3. As a result it is the one that allows for the most power output and heavier loading. On the set up we want the hamstrings engaged so that the knees are pulled back a bit, allowing the shins to be close to (or pretty much) vertical. We want to achieve this without the load shifting back onto the heels, so emphasis must be put on making sure the toes stay grounded into the floor. This angle often exposes hamstring issues in lifters. For lifters with mobility issues or minor lower back issues that make reps off of the floor difficult to properly set up for, this angle allows them to work with moderately heavy loading.

Due to the loading of the hamstrings, this position allows the lifter to work on the finish of the pull. It is also a great way to develop the hamstring strength necessary for this portion of the lift by implementing eccentric loading and/or pauses at that position. Loads ranging from 80-100% of 1 rep max can be used for this, in a rep range of 1-3. They can also be used as a part of heavy doubles/triples (for example, floor, below knee, floor triples) in complexes. For pulls loads upwards of 110-115% of of 1 RM of the lift can be used., normally in sets of 2-3 (higher reps can be used with a lower percentage).

Through these positions lifters can learn to execute as well as strengthen various of the lifts that they may struggle to execute. If you find that the load of a certain hang position starts to meet or exceed current 1 RM of the lift you then not only know the portion of the lift that is strongest, but now must take the time to translate this to the lift off of the floor. While it is common for a lifter to excel at one particular portion, we want to make sure that the loading of these positions is used to improve performance of the 1 RM off of the floor.

Proper Implementation of Hang Versions