Strap Cleans
ID: 249
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- Exercise Types:
- Total Hang, Lower Hinge
- Contraindications:
- Shoulder Issues/Mobility, Wrist Problems, Lower Back Problems, Knee Problems
- Equipment:
- Straps
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Monitor for impingement symptoms — any pinching signals too much too soon.
- 2. Avoid compensation patterns; if form breaks, address the limiting factor.
- 3. Quality of movement always takes priority over speed or load.
- 4. Full shoulder elevation followed by active scapular depression at the dead hang.
Regression:
Perform a partial hang with feet on the floor, reducing the percentage of bodyweight supported.
Progression:
Increase hang duration progressively. Add a light plate on the feet once 60 seconds is achieved consistently.
Common Problems:
Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.