The hang clean and power clean are basically the same weightlifting exercises, though they have slightly different approaches. The hang clean is more often used in programs which place more focus on the upper body than lower body parts, while the power clean is able to help you develop total body power. 4/10/2012 3:32:52 PM. The Five Best Power and Strength Exercises, Stack: Power Clean Variations for Strength and Power, T-Nation.com: How to Master the Power Clean. Athletes and advanced lifters often incorporate all three into their training regimens. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. Thus, more muscles are activated and recruited in to the movement. Shrug your shoulders and continue to pull the bar upward with your arms. Simultaneously shrug to continue to propel the bar upward. Explosively extend your hips, knees and ankles to jump, using that force to propel the barbell upward. For example, in-season football players may opt for clean pulls if their upper-body joints are sore from competition. Extend your hips and knees to pull the bar off the floor and propel it upward. In our previous article Strength and Sprinting we found that the Hang Clean has an even stronger correlation with sprinting times than the squat. The power clean is the only of the three exercises to engage the stretch-shorten cycle, which means your muscles are actively stretched immediately before they’re forced to contract. As a result of the increase in the load lifted, the power clean tends to naturally build more power and strength than the hang clean (which favors speed and power). Also, Read- 10 Best Protein Powders For Weight Loss- The Complete Guide 2019. Bend your hips and knees so that the barbell rests at your mid-thigh, your arms are straight and your shoulders are over the top of the bar. Using either the hang clean or the power clean in your training routine is an excellent way to improve total body power. If you’re into Olympic lifting, then the regular Clean is for you. The power clean is a well-known exercise that is essential for strength and conditioning of athletes. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Tweet Print. Take a look at the major differences and similarities ofthe power clean, and the hang clean. She holds a master's degree in kinesiology from California State University, Fullerton. Whichever exercise you perform, complete three reps for three to five sets. In a hang power clean, the pull is initiated right about the knee after standing up with the bar fully, whereas a power clean starts on the ground. Hang Clean vs. Power Clean. When performing a power clean, you grasp the weight on the floor and stand with it until the bar is within your knee area; and then you jump with it. Pull your body under the bar and rotate your elbows under the bar to catch it at your shoulders. The bar should remain close to your torso. Power output and maximal force did not differ significantly between all the tested versions of the power clean. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. Stand with your feet positioned under the barbell. the High Hang Power Clean refers to a start position from the hip. Click here for instructions on how to enable JavaScript in your browser. We use the hang power clean to reinforce technique in the second pull and catch phase of the power clean. The hang clean has a shorter range of motion and leads to less development of your glutes, quads, and hamstrings. This requires greater flexion at your hips and knees at the starting position. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Why pulling weights from the mid-thigh is not such a good idea. The nature of the power clean leads to a greater power output when compared to other strength training exercises,which are performed slower. Drop into a squat and stand up. When you're comfortable, select a weight that requires you to produce the force in your hips and legs rather than being able to pull the bar upward with your arms. We consider these exercises because, among … The power clean is a mainstay of the strength workouts of many sports programs. This is similar to how the muscles must work when jumping, so power cleans may be best for basketball, volleyball and other jumping athletes. Using either the hang clean or the power clean in your training routine is an excellent way to improve total body power. Differently, while performing a hang clean, you need to pull the weight off the floor before lifting it. The exercises vary slightly in technique and offer different training benefits. Currently you have JavaScript disabled. Considering the strength per unit factor which is power, the hang clean will be more beneficial to some because it forces you to release more power and get off the ground faster.