The exercises vary slightly in technique and offer different training benefits. Hello I have been doing HANG cleans for the past 9 weeks and have seen very good progress. Consequently, the question stands out, why you should do Hang Power Cleans? You can choose to start with the Hang Power Clean at the mid-thigh position, where the bar should ideally make contact and use this variation as a corrective exercise to learn and get a feeling for where the right contact on the thigh should be. Whether an athlete is a high school novice, a Tier-1 operator or a working professional, training time is always at a premium.Currently, one of the most hotly debated topics is “if” and/or “how” to program Olympic Weight Lifting (OWL) for non-OWL athletes. The power clean has become my new favorite exercise. Know this: There is nothing you can do in the gym that will develop your ability to produce power and muscular size better than the hang power clean (HPC). Power clean benefits include the ability to develop explosive strength, build muscle mass and that's just the beginning! The clean high pull is an excellent choice when the goal is enhanced power production capabilities. Duba J, Kraemer W, Martin G. Progressing from the hang power clean to the power clean: A 4-step model. A practical example, if you imagine you do the Hang Power Clean from the hip there is very little time to accelerate the bar, you need to quickly extend from the hip, but also rapidly get under the bar to catch the bar. A high power-production is possible with this movement because it permits heavy loads and high bar-velocities. What is the prime mover in the Back Squat? Athletes and advanced lifters often incorporate all three into their training regimens. If you want to train for sport, then go with the Power Clean. But first, it's important to note that power cleans are a little tricky to get the hang of. Christian Bosse © 2018-2020 | Webdesign by, Enter your best email to get the best weekly content delivered right into your inbox, Why Hang Power Cleans improve your Power Clean technique, Why Hang Power Cleans improve power and explosiveness, Why Hang Power Cleans are easier to execute than the Power Clean, What is Sport Specific Training and what is Dynamic Correspondence. It focusing more on that explostion part.. in the hips, which is what you want. Furthermore, the power clean exercise is often used to test overall strength in adults and adolescents. The Clean group saw improvements in all three measures, but the only statistically significant improvement was in the Pro Agility Drill (-4.2%, p=0.00). Research has shown that OWL can produce great improvements in athletic strength and power (2,3).However, some coaches argue that the movem… The exercises vary slightly in technique and offer different training benefits. The Hang Power Clean allows you to learn the Power Clean technique and improve the Power Clean technique because you can break down the technique and address individual technical flaws. An alternative exercise is the hang power clean, which begins with the bar just above the knees instead of on the floor. Improved Anaerobic Endurance. Exact positions of the torso, hips, knees, and bar are related to the lifterâs body segment length and lower body joint flexibility. In most sports you have somewhere between 80 – 400 ms to apply force, check out a few examples, that I have outlined in one of my older articles The 101 of Power Training for Beginners, Shortening the range requires you to produce force more quickly and makes it, therefore, more sport-specific.