In the world of weightlifting and CrossFit®, there seems to be confusion regarding the different and common variations of exercises. THE names and techniques are similar, so we can't blame people for not knowing them! In this article, we will talk about Hang Clean Vs. Power Clean: The main differences and which one you should do.
Index
Hang Clean: What is it?
The Hang Clean is an eexplosive exercise prevalent in weightlifting. It requires a hip tilt followed by an intense hip thrust to lift the barbell, grab it above your shoulders (front rack) at the bottom of a squat, and stand up to complete the repetition.
In the world of weightlifting, every time you see an exercise”hang“, he thinks he will start with the barbell hanging at different body heights, such as:
- Mid-shin
- Under the kneecap
- Above the kneecap
- Mid-thigh
- Hip crest
Although the starting position may vary, they all end up in the same position as pinch (made with three fingers): A squat or power position (hips higher than knee).
Power Clean: What is it?
Il Power Clean is another Olympic weightlifting exercise. It's a single, explosive movement that Raise the barbell from the ground (starting position) to the front of your shoulders with knees slightly bent as in a quarter squat (grip position).
To master the Power Clean, you must master the deadlift, the initial part of the clean movement.
Hang Clean Vs. Power Clean: Technical Differences
The Hang Clean and Power Clean are very similar movements with some essential differences in technique and final execution, especially in the initial and grip positions.
Let's see them in detail:
Hang clean
Initial Position: The starting position refers to the positioning of the body in the first part of the movement. This sets the tone for the rest of the exercise.
The Hang Clean refers to the starting position from any body height rather than from the floor. It could be below or above the knee, mid-thigh, or directly from the crest of the hip. However, the most common hang position is mid-thigh or above the knee.
The movement starts from a standing position (feet as wide as your hips), holding the barbell wider than your shoulders with a pronated grip or hook grip (thumb wraps around the barbell and the rest of your fingers on top).
Power Clean
Initial position: The Power Clean is completely different and will have the starting position that resembles a deadlift. The barbell is on the floor with your feet slightly wider than your hips and close to you (they must not be in contact).
Bend your knees slightly until you are holding the barbell with both hands on the outside of your legs. Use a pronated or hook grip to get more control of the barbell.
The movement: Before starting the movement, bring your shoulder blades back and push your chest out while keeping your neck neutral and inhaling to increase intra-abdominal pressure.
The grip position
Hang clean
The Hang Clean holding position is lower part of the squat. After the explosive thrust of the hip to lift the barbell, the body begins to pass under it to catch it at the bottom of the squat.
Your elbows should be pointing forward with your spine as neutral and vertical as possible create a safe front rack position where the barbell will rest.
As you might imagine, this requires a lot more coordination and joint mobility than most people might think.
Proceed to the standing position until both knees and hips are fully extended.
Power Clean
The Power Clean has a smaller range of motion for its grip position. After taking the barbell off the ground with a powerful hip extension, the barbell should land on the front of your shoulders with your elbows pointing forward and a neutral, vertical spine.
The only requirement in Power Clean for knees and hips is that the grip position cannot have the hips sitting lower than the knees. In other words, if it looks like a squat, it's probably not a Power Clean.
Application differences between Hang Clean and Power Clean
Although both exercises are incredibly effective, there are some differences in application which could influence the choice of some people to prefer one rather than the other.
Reaction Force Development (RFD)
According to scientific research, the RFD measures the force explosive, or the rate at which an athlete (or anyone) can develop strength.
It's basically how quickly your muscles can activate and react. Both exercises are great at this, but they do it differently.
Hang clean
Since the Hang Clean moves the barbell less (smaller range of motion), must generate more power from the hips, knees and ankles more sharply. On a graph, it would look like a sharp peak.
Power Clean
The Power Clean variation has a greater range of motion, meaning the body has more time to build momentum and generate power.
Power begins when the barbell comes off the ground to aggressive hip extension. On a graph, it would look like an incremental line, then a sudden spike, but with less intensity than the Hang Clean.
Timing of the Clean
The timing of the clean refers to the sequence of body movements during the exercise. Different exercises require the body to move at different speeds to achieve the best possible technique.
Hang clean
Since the Hang Clean is a fast and explosive movement, there is little question about its timing. Quickly tilt and extend your hips to generate all the power needed to complete the movement. He is quick and decisive at the bottom of the squat.
Power Clean
The Power Clean has more timing involved. Since the movement has a greater range of motion and more parts of the movement are involved, timing is more important to make the Power Clean effective.
Therefore, it is recommended to work on the trajectory of the barbell with a PVC pipe or a hollow barbell until you master the timing.
Strength and Explosivity
Both movements have similar intentions but differ in fundamental aspects: strength and explosiveness. Let's simplify.
Hang clean
As we said, the Hang Clean is a quick and decisive movement that requires an explosive hip thrust to bring the barbell to the final position. Makes it a great choice for working on explosiveness.
Power Clean
The Power Clean integrates the deadlift portion into the lift, making it a great candidate for building strength because you work with heavier weights.
Hang Clean Vs. Power Clean: Benefits
The Hang Clean and Power Clean are packed with benefits for every fitness profile and goal.
Increased Strength
The Hang Clean is a great choice for develop leg strength as it involves coming out of the bottom of the squat. You'll feel your quads burning after a few heavy reps.
The Power Clean strengthens the posterior chain due to the deadlift portion. The muscle fibers in your hamstrings, glutes and spinal erectors will activate to help you bring the barbell to the final position.
Develop Power
Power is how quickly we can transfer energy from the body. Because the Hang Clean and the Power Clean require hip extensions, they fuel the body's ability to generate the necessary power.
This is also one of the reasons why including clean exercises in your training routine is so beneficial and has potential benefits.
Hang Clean Vs. Power Clean: Which Should You Do?
It all comes down to your end goal: the Hang Clean can be a great choice if you aim to build explosiveness and power; If you're looking to strength train, then try the Power Clean.
Both exercises will build great fitness and help you develop the strength and power you need if you practice CrossFit®.