Mid-Hang different from RDL position?

[Brian Lawyer]

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]

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]

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]

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]

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]

added signature. Just checkin to see if it works.

[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.

[Brian Lawyer]

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,

[Brian DeGennaro]

Brian, I think your coach is concerned about you keeping the weight back on your heels for the best drive and positioning. The scoop will just happen even more naturally if your weight is towards the heel. You won't have the tendency of rising onto your heels early or jumping forward.

[Greg Everett]

Originally Posted by Brian Lawyer

Hey Coach,
would the "Jump/Shrug" cue occur at the mid-hang position?

yes. just remember that the shrug is pulling you down after the jump has lifted the bar up.