If you are struggling to improve your power and strength in the hang clean or power clean, there is several exercises you can pair with the hang clean as a superset to improve its overall performance.
You need to focus on agonist muscle group combinations to make your hang or power clean a success.
The exercises you should pair with the hang clean or power clean include the sumo deadlift, thrusters, kettlebell swings, glute ham raise, front squat, Romanian deadlifts (RDL’s) and reverse lunges. Many of these exercises will challenge your leg, shoulder, forearm, and biceps strength.
These are the ideal muscle groups you will want to target to create a stronger and more powerful hang clean.
Many of these exercises are great to also pair or superset with the hang clean itself.
Make sure you give yourself minimal rest between sets.
The hang clean superset is ideal for giving yourself a powerful workout, improving your cardio, and helping you burn calories and fat.
Without further ado, here are the exercises you should be pairing to improve your hang clean and power clean.
Exercises to Pair with and Improve Your Hang Cleans (Supersets)
If you are looking forward to pairing an equally beneficial and healthy exercise with hang cleans, sumo deadlifts can be the exercise that can do the job. The sumo deadlift is a powerful exercise that targets your posterior chain, especially your quadriceps, hamstrings, and other lower body muscles such as glutes.
Sumo deadlifts are also ideal for targeting the inner thighs. Therefore, you can superset and pair sumo deadlifts with hang cleans to acquire your fitness goals.
Thrusters are one of the best ways to improve shoulder strength. They are a powerful full-body exercise that help you achieve overall fitness and become more powerful. Thrusters go well with hang cleans, as both workouts target some of the major lower and upper body muscles.
You can pair thrusters as a superset with your hang clean exercise, as both exercises enhance the endurance of the targeted body muscles such as hamstrings, glutes, deltoids, and neck muscles.
If your goal is to strengthen your core, shoulders, glutes and to feel more powerful, then the kettlebell swing is one of the best exercises you can do. It targets the lower body group muscles such as hamstrings, glutes, quadriceps, etc. It also increases the total strength of your core, just like hang cleans do. Therefore, it is equally beneficial if you pair up kettlebell swings with the hang cleans in your fitness workout plan.
Glute Ham Raise
The glute ham raise will target your lower and upper back muscles along with your hamstring, glutes, and calves, comprising most of the posterior chain. The glute ham raise builds up the strength and makes the muscles more endurable. Glute ham raise superset with the hang clean becomes a great pairing to improve power and strength.
The front squat targets the quads, glutes, forearms, and back. Front squats can also work as a progression exercise towards the hang clean because both workouts target the lower body muscles. Front squats are great for challenging the strength of your forearms, muscles ideal and necessary to improve your hang clean. This perfect hang clean pairing is a great way to superset and enhance both exercises.
Romanian Deadlifts (RDL’s)
Romanian deadlifts are different from typical deadlifts, as they target the lower body muscle, including the hamstrings and glutes. Your posterior chain will improve, making it easier for you to snap the hang clean to its upright position.
Reverse Lunges with Shoulder Press
Pairing reverse lunges with hang cleans or power cleans can result in a powerful core and lower body superset. Add the lunge with shoulder press to your workout routine and give yourself the advantage over other lifters. A lunge will help stabilize your knee and hip region, while giving you adequate strength and explosiveness to improve other lifts like the power clean.
Summary: Exercises to Pair with and Improve Your Hang Cleans (Supersets)
The hang clean or power clean is an ideal exercise for any athlete or advanced exerciser. Finding an exercise to pair or superset with the hang clean can take it to the next level. Increase strength, power, endurance, and flexibility by adding exercises like the sumo deadlift, thrusters, kettlebell swings, glute ham raise, front squat, Romanian deadlifts (RDL’s) and reverse lunges to your exercise routine. The more you work these exercises, the easier your hang clean will be, and the farther you can push yourself.
If you liked this article, check out: Exercises to Pair with Deadlifts and Squats (Supersets)