By kkhealthcarecentre 
The power clean is a popular exercise crucial for building strength and conditioning in athletes. It’s also a great supplementary exercise for Olympic lifters, as it works nearly all muscles in the body. Compared to other, slower strength training exercises, the power clean generates more power. For athletes looking to enhance their competitive performance, few movements are as effective.
The power clean and hang clean are similar weightlifting exercises but have distinct approaches. In a power clean, you start by lifting the weight from the floor. You stand with it until the bar is near your knees, then you jump, moving your elbows forward to finish with the bar on your shoulder girdle. On the other hand, the hang clean begins with the weight already lifted off the floor, and you pull from a static position.
Let’s dive into the key features and differences between these exercises. The power clean excels in building speed due to its larger range of motion, engaging more muscles. A study from the Journal of Strength and Conditioning Research in 2008 found that performance in the hang clean correlates strongly with jumping and sprinting skills. Both exercises share a similar hip bend, determined by the trunk’s angle.
In the hang clean, there’s less knee bend, which reduces quadricep activity but increases hip involvement. It requires about half the range of motion compared to the power clean, focusing strength application in a shorter time. While the power clean supports heavier loads due to more quadricep use, building more power and strength, the hang clean benefits those needing quicker power release.
The power clean is more complex technically and engages more muscles, while the hang clean is less stressful on the back and uses a shorter range of motion, benefiting the upper body more. However, lifters using the hang clean might risk back strain due to hyperextension when using heavier weights. Programs emphasizing upper body strength often prefer the hang clean, whereas the power clean supports overall body power development.
Incorporating either the hang clean or power clean into your routine is a solid strategy for boosting total body power, especially for athletes. These two lifts, along with the prowler sled, offer a comprehensive workout for power development. Consider trying them in your next session!