Pulley Hang Clean

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The pulley Hang clean workout is a great way to engage the Quads.

The pulley is used to add resistance and increase the intensity of the exercise.

By pulling the weight up with the pulley, the Quads are targeted and activated.

While other muscles like the glutes and hamstrings are also engaged, the focus is on the Quads.

Stand with your feet shoulder-width apart, facing the pulley machine.
Grasp the handles of the pulley with an overhand grip, palms facing down.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Begin the movement by explosively extending your hips and knees, pulling the handles towards your shoulders.
As the handles reach your shoulders, quickly drop under the bar, rotating your elbows forward and catching the bar on your front deltoids.
Stand up straight, fully extending your hips and knees, while keeping the bar on your front deltoids.
Lower the bar back down to the starting position by reversing the movement, bending your knees and hips.

Focus on proper setup and positioning: Begin by standing with your feet shoulder-width apart, toes pointed slightly outwards. Hold the pulley bar with an overhand grip, hands just outside your knees. Keep your back straight, chest up, and engage your core for stability.
Initiate the movement with a powerful triple extension: As you begin the pull, explosively extend your hips, knees, and ankles, driving through the ground with force. This will generate the necessary momentum to propel the weight upwards.
Utilize a smooth and controlled pull: As the weight rises, keep your arms straight and use the power of your legs to pull the barbell towards your shoulders. Maintain a tight grip and focus on pulling the bar as close to your body as possible, keeping it in a straight vertical line.
Engage your quadriceps throughout the exercise: To maximize quad activation, concentrate on pushing through the balls of your feet and keeping your knees tracking over your toes. This will ensure that your quads are fully engaged during the entire movement, leading to greater strength and muscle development.
Finish with a solid catch and front squat: As the weight reaches its peak height, quickly drop underneath the bar, catching it in a front squat position. Maintain an upright posture, elbows high, and hips back. Descend into a deep squat, then stand up explosively to complete the exercise