The hang clean and press exercise is great for developing power and explosiveness in your jumping ability. Also, the finishing motion at the top with the shoulder press will help the player become stronger finishing at the basket through contact. When you get in the weight room and workout, you want to do basketball exercises that will translate over to the court, and that will work on movements that you will actually use in a game. That way, you are maximizing your time in the weight room and getting the most out of your workouts.
It is crucial that when you do this exercise, you focus on having the correct form and then build up from there. Stay light at the beginning and focus on the proper technique and form, especially if you haven’t spent a lot of time in the weight room before. This will help you to really develop a strong base and give you the foundation for becoming explosive on the court.
Basketball Exercise Overview
Exercise Name: Hang Clean and Press Exercise
Equipment Needed: Weighted bar and plates or dumbbells.
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Goals of the Exercise
- Work on explosiveness and developing a strong base for jumping.
- Don’t let your knees cave in when doing the exercise.
- Start with a lighter weight and perfect your form before going heavier.
- Try to be as explosive as you can and really try to generate force as you lift the weight upwards.
- If you feel it in your arms and on the clean action, you are doing the exercise wrong.
Basketball Exercise Instructions
- Grab the bar at about shoulder-width apart and hold it at your waist (or grab dumbbells).
- With your knees slightly bent, lower the weight down to just above your knee caps.
- Now pull the bar back up to your waist, and as you do, you are going to straighten your legs, drive your hips forward, shrug your shoulders, and extend on your ankles.
- As the bar reaches your waist, you will lift the bar up to your shoulders and turn your hands over as you do.
- Your hands will now be under the bar, and the bar will be at your shoulders.
- Bent slightly at the knees, and then stand up as you push press the weight up over your head.
- Lower the weight back down to your waist to complete the repetition.