Mid-Hang different from RDL position?

Brian Lawyer · 01-07-2009, 10:36 AM

Greg Everett prescribes a lot of exercises done from Mid-hang. I wanted to clarify were the Mid-hang position is. Generally I start a snatch, CJ, or variation of those lifts either from the floor or start from just above knees in what I would call an RDL hang position.

So my question is the "mid-hang" coach Everett refers to an even higher position than the RDL hang position I described above.

I looked under exercises for a video of an exercise that starts at Mid-hang but didn't see any.....

Thanks Guys!!

Matt Edwards · 01-07-2009, 10:45 AM

I would assume it's about mid-thigh. Along with the hang variations, he also prescribes high hang. So I'm assuming mid-hang is the median of the two.

Greg Everett · 01-07-2009, 10:51 AM

Brian -

Mid-thigh. This is the point at which you should be reaching as much knee extension as you'll get prior to the scoop occurring (i.e. there will be only a slight knee bend at this point). If you're starting lifts from just above the knee or at the knee, you should not be in a position that resembles an RDL at the same point - you need to have more bend the knees and a more upright posture.

Garrett Smith · 01-07-2009, 10:58 AM

I believe mid-hang is the starting position for the second half of this two-position clean video:
http://www.cathletics.com/exercises/.../2posClean.mov

Brian Lawyer · 01-07-2009, 11:13 AM

Thanks Matt, Greg, and Garrett.

So do you start from high hang, then go to mid-hang, then Clean/Snatch, thus getting some stretch reflex....or do you start at mid-hang, then Clean/Snatch? I used to do the former but then my coach told me those were wrong and started having me do hang cleans/snatches by starting from above my knee caps. It is probably not a strict RDL position, as Gregg noted above, but basically just starting from the second pull, which I thought starts after the bar clears your knee.

I could be wrong about that. I think first pull is to clear bar of knees, then second pull is full extension from there.

Brian Lawyer · 01-07-2009, 11:17 AM

added signature. Just checkin to see if it works.

Greg Everett · 01-07-2009, 11:44 AM

Brian -

Anything below high-hang, set the start position a moment before starting the lift. For high-hang, just down & up (i.e. dip and go) in the Burgener terminology.

The scoop does begin right as the bar passes the knees for many lifters - but ideally it shouldn't start until the bar is a bit higher - around mid-thigh. Try to find some video of Stefan Botev for a good example of this.

Brian Lawyer · 01-19-2009, 03:24 PM

Quote:

Originally Posted by Greg Everett

Brian -

Anything below high-hang, set the start position a moment before starting the lift. For high-hang, just down & up (i.e. dip and go) in the Burgener terminology.

The scoop does begin right as the bar passes the knees for many lifters - but ideally it shouldn't start until the bar is a bit higher - around mid-thigh. Try to find some video of Stefan Botev for a good example of this.

Hey Coach,
I came back to revisit this thread based on some discussions I have been having with Derek Maffett over on my 1/14/09 digital coaching thread. Now that we have clarified the "mid-hang" position versus the "hang"position, which I had previously referred to as RDL position, would the "Jump/Shrug" cue occur at the mid-hang position?

I ask because my coach doesn't seem to care about bar positioning for the "jump/shrug" cue. He is more focused on vertical shins or he has even mentioned shins beyond vertical...

Thanks,