Weightlifting Programs

Hang On Legs

12 weeks   |   $29   |   Web, Text, Excel, App

This 12-week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk.

Notes: Increase bold weight or reps if you feel good

Register for Instant Access

Our weightlifting training programs are currently used by 76,519 athletes around the world! Register to join them with a free or premium account.
  • 59 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $15/month!

Register Now   Login

Please Log in

Please login or register to access this training program.

Or purchase an app version of this program:   Train Heroic  

Please log in to post a comment

Rachel Wicker
July 14 2018
Does this program have block work in it?
Rachel - It does not have block work in it. 

Alyssa Sulay
Dennis Van Dijk
July 16 2018
Ive bought the 12 weeks program but i only see 3 weeks and nothing more is this correct ??
Dennis - if you download the spreadsheet, you will be able to see the whole program. 

Alyssa Sulay
Stefan Glover
July 16 2018
Is every complex based off of the weakest movement. So clean pull clean power jerk is of the power jerk?
No - any complex with clean and jerk in it is based on CJ; anything with just clean based on clean; anything with just jerk based on jerk.

Greg Everett
David Driggs
July 23 2018
Just started this program today (day 1) and had a rough time keeping my hook grip on the bar doing the clean pulls + hang cleans. Am I supposed to be dropping the bar after each rep and resetting at the hang position? Thanks.
David - Ideally, you do not want to drop it between the pull and the hang movement. What you can do to help out your grip would be to try taping you thumbs with some flexible tape. It is rough to start with, but with time it should start to feel better. 

Alyssa Sulay
Joseph Sousa
September 7 2018
Is the snatch grip push press overhead squat complex based off overhead squat or snatch push press numbers?
Joseph - It is based off you OHS.

Alyssa Sulay
Chris Vince
January 6 2019
Is the OHS based off from snatch grip btn Push press + OHS? or can it be based off the best snatch balance + OHS
Chris - it will be based off your best OHS.

Alyssa Sulay
Juha Lyly
February 7 2019
Are the pull + hang snatches and pull + hang cleans based off of snatch and clean or hang versions of the movements?
Juha - Base this off your snatch and clean.

Alyssa Sulay