Hang cleans, power cleans and clean pulls are explosive, Olympic-type exercises that build power in your hips and legs. Athletes and advanced lifters often incorporate all three into their training regimens. The exercises vary slightly in technique and offer different training benefits. The hang clean requires you to begin with the barbell at the front of your thighs.
Stand and hold the barbell with your hands set to just outside the width of your shoulders. 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.
Explosively extend your hips, knees and ankles to jump, using that force to propel the barbell upward. Shrug your shoulders and continue to pull the bar upward with your arms. The bar should remain close to your torso. Pull your body under the bar and rotate your elbows around the bar to catch it at your shoulders as you drop into a squat. Drop to the lowest point of your squat and then quickly stand up. The power clean is very similar to the hang clean, except that the bar begins on the floor rather than at the front of your thighs.
This requires greater flexion at your hips and knees at the starting position. Stand with your feet positioned under the barbell. Grip the bar with your hands just wider than your shoulders, with your arms straight and your shoulders over the top of the bar.
If so, then power cleans from the hang or high-hang may be the most efficient use of their time. These versions are easier to teach , less prone to technical error, and reinforce the powerful hip extension that makes the clean such a great exercise. The second pull of the clean, which begins above the knees, is where this powerful hip extension creates the greatest force seen during the entire movement. So by focusing on this small but powerful part of the movement, your athlete will be getting the best bang for her buck.
However, if your athlete wishes to build ultimate proficiency in the clean, then she will require instruction and practice on the clean from all positions. This is another data point that can help coaches make the best use of their athletes' time. If the clean is just a tool for sport-specific training, then loads within this range should comprise the majority of the athlete's clean work.
If your athlete is training the clean for its own sake, such as a weightlifter or competitive CrossFitter might, then carve out more time for coaching and start adding more variations. Photo courtesy of CrossFit Impulse. Topic: Fitness See more about: olympic weightlifting , power clean , power output , hang clean , olympic weightlifting , Win Stay at home, stay fit!
The Deadlift creates head to toe strength while the power clean creates head to toe explosiveness. The Deadlift may be the best exercise for overall strength. The Power clean may be the best exercise for overall explosiveness. The purpose of the hang clean can vary depending on its application.
It can be an exercise to help teach beginners to clean that is often easier than lifting from the floor because of the abbreviated movement and the ability to ensure proper positioning and balance at the start of the second pull. What is the difference between hang clean and power clean? Category: sports weightlifting. A Hang Clean is basically where you start from the hang , and you perform a full Clean , which means you catch it in a deep squat position.
The Power Clean starts from the ground and catches the bar above parallel; the Hang Clean starts from the hang and catches the bar in a full deep squat position. Do power cleans make you stronger? Does the power clean build muscle? What are the benefits of power cleans? What is the world record power clean? Do you squat in a power clean? Are power cleans safe? What are the 3 Olympic lifts? What is a clean pull? Do you jump when you power clean? Is power clean a good exercise?
How much should I hang power clean? What muscles does the hang clean work? What is a hang power clean and jerk? What is a power jerk?
0コメント