Power Output Comparison of Power Clean, Hang Power Clean, and High Hang Power Clean:
Hang Power Clean:
The hang power clean is one of the most popular training methods among weightlifters. You perform a heavy weighted pull up with your bodyweight. Your goal is to do at least 15 reps. If you are not strong enough to complete all 15 reps then you will just rest for 1 minute before starting again from where you left off.
You may use any type of barbell or dumbbell. However, if you are using a barbell, it must be heavy enough so that you can complete the lift without assistance (such as straps). For example, if you are using a barbell with 100 pounds then you need to add 50 pounds to make it at least 150 lbs. If you are using a dumbell, then only use the weight that would allow you to complete the lift without assistance (such as straps).
If you have no idea how much weight to use, then simply start with whatever amount of weight that allows you to complete the lift without assistance. You can always increase the load later on during your training session.
For those who want to improve their strength and muscle mass, they usually choose this method because it requires little time and effort compared to other types of exercises. It also puts less strain on the joints, which is beneficial for those with previous injuries.
The hang power clean is a good exercise for sprinters because it helps to increase the speed of their sprints and jumping ability. It can be incorporated as part of your regular training routine on a weekly basis. You should start with a low weight and increase the load as you become stronger.
How to perform the exercise:
Stand in front of the bar and grab it using an overhand grip. Your hands should be spaced slightly wider than your hips.
With a slight bend in your knees, jump up and quickly pull your body upward while moving your elbows up and behind you. At the same time, bend your legs so that you can grab the bar with a shoulder-width grip.
Once you have the bar securely gripped in your hands, straighten your legs. Make sure to keep the bar as close to your body as you can. At this point, your arms should be entirely straight.
Next, pull yourself up while moving the bar over your shoulders until it rests comfortably on your clavicle. At this point, your arms should be fully extended and your heels are higher than your butt.
Lower the bar down your thighs by bending your legs until your knees are once again straight. Then, separate your feet so that they are slightly further than shoulder width apart.
Finally, push the bar up and pull your body downward at the same time while moving your elbows back. As you do this, you should bend your knees and pull them toward your chest. Catch the bar over your shoulders, then bend your legs and drop back to the ground.
Remember that the bar should always be kept as close to your body as you can. Also, whenever you pull the bar, you should use the strength of your legs as well. This will allow you to decrease the amount of strain on your back and joints.
You can use a barbell that has smaller discs at each end, or a “trap bar.”
You can also perform a push press by standing with your legs shoulder width apart and bending your knees while holding the bar at chest level. Next, quickly bend your elbows and push the bar above your head. Then, stand up and lower the bar back down to your chest. Finally, bend your knees and push back with your legs.
Try incorporating these exercises into your current training program and I can almost guarantee that you will be pleased with the results.
You will soon see improvements in all of your lifts and this is sure to boost your confidence as well.
Give these exercises an honest try for at least three months and then assess your results. If you don’t see any improvements, then you may discard them and go back to what you were doing before.
If, on the other hand, you do notice an improvement in your strength and physical abilities, you will have just added some very valuable tools to your training arsenal.
I suggest that you try these exercises for at least three months and then make your decision. Who knows, you may just find that these are the missing pieces to your training program!
Sources & references used in this article:
Comparison of four different methods to measure power output during the hang power clean and the weighted jump squat by N Hori, RU Newton, WA Andrews… – The Journal of …, 2007 – fittech.com.au
Optimal loading for peak power output during the hang power clean in professional rugby players by LP Kilduff, H Bevan, N Owen… – … Journal of Sports …, 2007 – journals.humankinetics.com
Kinetic comparisons during variations of the power clean by P Comfort, M Allen… – The Journal of Strength & …, 2011 – cdn.journals.lww.com
Does performance of hang power clean differentiate performance of jumping, sprinting, and changing of direction? by N Hori, RU Newton, WA Andrews… – The Journal of …, 2008 – journals.lww.com