In the end, these differences are otherwise minute and unlikely to actually result in much alteration of the end results, and it is far more advisable to pick the exercise that is easier and more compatible with the lifter instead. To tally these differences up, we can see that it is the power clean that is better for posterior chain development, while the hang clean is superior in terms of back and quadriceps activation intensity. In terms of upper body muscle recruitment, the hang clean and the power clean’s sole difference is in a lengthier eccentric contraction of the trapezius and erector spinae due to the starting point of the hang clean. The purpose of this study was to quantify the kinetics per leg during the one- and two-leg hang power clean using various loads. Stand up straight and hold the barbell with your arms hanging down. Likewise, the quadriceps are recruited to a more intense extent due to the difference in squat depth between the two clean variations. Basketball Exercise Instructions Grab a barbell with your hands about shoulder-width apart. In both the hang clean and the power clean, the entirety of all muscle groups in the legs are recruited, though the glutes are activated far more significantly in the power clean than in the hang clean. Exercise Aliasesĭumbbell Hang Power, Dumbbell Clean Power Hang.Muscles Worked by the Hang Clean vs the Power CleanĪs a foreword, it should be noted that the muscle groups activated by the hang clean and the power clean are practically identical, with the sole difference being to the extent in which these muscle groups are activated. With the bar overhead, stabilize and recover to a standing position. This makes the clean a better bang for your buck deal than just about any other exercise. Keep a slight bend in the knees with feet flat.
It can also be used as a secondary movement to assist your classical lifts.
Explosively thrust the hips forward to scoop the bar onto the upper thighs as the chest becomes upright. The hang power clean can be used as your primary lift for your Weightlifting session. Stop the squat with the thighs above the horizontal plane by wrapping the elbows around the bar and into the clean rack posture.Ĥ. The hang clean requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. Keep lifting the bar until it is just above the knee. Watch Clean demo videos, Clean scaling & progressions, and Clean warm-up videos - for Functional Fitness. Pick up and bring your feet into a squat stance after extending, drawing your elbows up and to the sides to lower yourself into a partial squat under the bar, keeping the bar and your body as close together as possible.ģ.
#Hang power clean full
Drive your legs into the floor and aggressively extend your hips, keeping the bar close to your body and bringing it into touch with your hips as you reach full extension.Ģ. Start the power clean by pushing on the floor with your legs first after you've reached the hang posture. Lower the bar to the desired hang position while maintaining control (most often mid-thigh, knee or right below the knee).ģ. Lift the bar to a standing position with a clean grip.Ģ.
If any pain is experienced, immediately stop the power hang clean. Your core muscles should be activated to support your posture as you perform the exercise. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Purpose: To improve your ability to execute the second pull (the explosive part) of the lift and your ability to move under the bar rapidly. Brace the spine by drawing your lower abdomen inward. The power hang clean should begin with good posture to avoid injury.
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