Hang cleans are one of the most effective exercises for athletes because they train triple extension — meaning the hips, knees, and ankles extend explosively at the same time under load. That triple extension is the same pattern you use when sprinting, jumping, accelerating, or in my case bowling faster. hang cleans improve rate of force development — which is your ability to produce force quickly. The faster you can apply force into the ground, the faster you move and better you’ll be overall.